HYROX

PART 1. 10' Easy run warmup 2 Rounds: - 8 Dumbbell Push Press - 6 Pull-ups - 10 Tuck Jumps PART 2. 3 Rounds: - 1000m Run - 15 Cal SkiErg - 50m Dumbbell Farmer Carry - 15 Box Jump Overs Notes: Keep a brisk pace and focus on transitions between movements.

PART 1: Warm-up (6-8min) 2 rounds: - 8 Air Squats - 5 Push-ups - 10s Plank PART 2: Main Course (15-20min) 5 Rounds / rest 45s: - 8 Push-ups - 8 Air Squats - 20s Plank PART 3: Sprint Finisher (5min) - EMOM 5 minutes: * 5 Burpees

PART 1. Warm-up (10 min): - 5min on RowErg at easy pace - 3 Rounds: - 8 Dumbbell Thrusters (light weight) - 8 Pushups - 5 Inchworms PART 2. Main Set (30 min): - 5 Rounds: - 400m RowErg (moderate-high intensity) - 15 Dumbbell Thrusters (moderate weight) - 1min Rest Objective: Build aerobic capacity while incorporating HYROX-relevant movements. Focus on maintaining consistent pace on the rower and quality thrusters.

PART 1: Warmup 5' Easy skierg 3 rounds: - 10 Air squats - 10 Walking lunges - 10 Shoulder press with light dumbbells - 10 Good mornings PART 2: GRIP & LUNGES 4 rounds / rest 1' - 100m Farmers Carry @100% (Create an account to add your PR) - 30 Farmer Dumbbells Reverse Lunges (W:2x15kg, M:2x22.5kg) - 200m skierg Note: Do the lunges with the dumbbells in a farmer's grip. PART 3: PUSH & PULL 3 rounds / rest 1' - 20m sled pull @100% (Create an account to add your PR) - 20 Burpees - 20m sled push @100% (Create an account to add your PR) PART 4: Finisher 3min AMRAP: - Wall Balls @100% (Create an account to add your PR) Objective: Build capacity for lunges and loaded carries while maintaining good form. Focus on steady pace during carries and quality movement in lunges.

PART 1. 10' Easy run warmup 3 Rounds: - 8 Pull-ups - 12 Alternating Dumbbell Snatches PART 2. AMRAP 45': - 500m Run - 10 Cal Row - 20 Box Step-ups Notes: Focus on your row cadence and smooth transitions.