HYROX

PART 1: WARM-UP (6-8min) 3 Rounds: - 8 DB Sumo Deadlift (light) - 8 Push-Ups - 8 DB Good Mornings - 10 Lunges PART 2: SKILL (10min) EMOM 10 minutes: - 8 DB Single Leg Deadlifts (each side) PART 3: METCON (10min) 2 Rounds For Time (10min cap): - 15 DB Alternating Snatches - 15 DB Goblet Squats - 15 Hand-Release Push-Ups - 15 DB High Pulls PART 4: FINISHER (3min) - Max DB Farmer Carry (accumulate total distance in 3 minutes) Weights (Dumbbell): - RX: M: 30-35kg, W: 20-25kg - Intermediate: M: 20-25kg, W: 15kg - Scaled: M: 15kg, W: 10kg or less

PART 1: Warm-up (7-8min) 2 rounds: - 8 Glute Bridges - 8 Air Squats - 8 Donkey Kicks (each leg) PART 2: Lunge Variations (20min) 4 Rounds / rest 60s: - 10 Forward Lunges (total) - 10 Reverse Lunges (total) - 10 Lateral Lunges (5 each side) - 20s Wall Sit PART 3: Quick Burner (5min) - EMOM 5 minutes: * 5 Jump Squats

PART 1: Warm-up (8-10min) 3 rounds: - 5 Push-ups - 8 Air Squats - 5 Inchworms - 5 Burpees PART 2: Endurance AMRAP (20min) - AMRAP 20 minutes: * 10 Air Squats * 10 Push-ups * 10 Lunges (total) * 10 Sit-ups PART 3: Core & Mobility (5-7min) 4 Rounds: - 20s Plank - 5 Cat-Cow - 5 Cobra Stretch (slow)

PART 1: WARMUP 3 rounds: - 50m Light Farmers Walking - 10 Sit-ups - 30" Arch Hold - 250m SkiErg at moderate pace PART 2: MAIN WORKOUT For time: - 1000m SkiErg - 250m Farmers Carry @100% (Create an account to add your PR) - 800m SkiErg - 200m Farmers Carry @100% (Create an account to add your PR) - 600m SkiErg - 150m Farmers Carry @100% (Create an account to add your PR) - 400m SkiErg Rest as needed, but the clock keeps running.

PART 1. Warm-up (15 min): - 8min on BikeErg at easy pace - 3 Rounds: - 10 Air Squats - 10 Pushups - 5 Burpees - 3min Build to Working Pace PART 2. Main Set (40 min): - 6 Sets: - 8 Rounds: - 20sec BikeErg (max effort) - 10sec Rest - 3min Active Recovery Objective: Develop peak power output and lactate tolerance. Focus on maximum wattage during each 20-second interval.