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Warm up 5 rounds 5/4 cal bike 10 v ups 15/15 side planks Max chin ups Strength Giant set 2 box jumps as high as possible 4 barbell rows-Build to a heavy 4 2 wall walks 4 front squats-build to a heavy
Endurance 5-8 rounds Run, ski or row (mix it up) 400 meters-Push the pace and record times 2 minute rest between Hyrox athletes Must run all 8 rounds Pay attention to what round you break your pace
Warm up 200 m jog easy pace greatest stretch ever 1 minute each side 200 m run, moderate pace 20 goblet squats 200 m run as fast as possible Conditioning Every other minute x 10 rounds 40 ft plate pu