Hyrox

A) Prep

  • 90” CV
  • x5/5 Bodyweight Quad Bias Split Squats
  • x5/5 Alternating Tall Plank Shoulder Taps
  • x10 Plate Bent Over Rows
    2 Rounds

B) Hyrox strength

  • x10 E/S Contralateral Dumbbell Bulgarian Split Squats – Rack Supported
  • 1 Warm Up @Bodyweight
  • 3 Working Sets
  • IN PAIRS, YGIG, ONE LEG AT A TIME, NON DOMINANT LEG FIRST.

C) MAIN

  • 10 Minutes On Each Station. Complete 1 Full Round. 5 PEOPLE IN EACH GROUP
  • A. 5’EMOM x2 Rounds
  • x2 Lengths Sled Push @Cat Weight+
  • x45” Bike Erg @Easy Pace
  • x45” Bodyweight Squats
  • x45” Bike Erg @Easy Pace
  • x45” Dball / Sandbag Front Rack Hold
  • B. 10′ CARDIO CIRCUIT
  • x10 Cal Row
  • x10 Cal Ski
  • x3 Lengths Car Park Shuttle Runs
  • C. 10′ AMRAP
  • x10 Plate GTOH
  • x6 Box Jumps / Step Up
  • x10 Alternating Dumbbell Renegade Row