HYROX

PART 1: WARMUP (25-30min) 15min Easy Run 3 rounds: - 10 Air Squats - 10 Push-ups - 10 Walking Lunges - 10 Mountain Climbers - 10 Good Mornings - 10 Arm Circles PART 2: MULTIVERSE CONVERGENCE All parallel universes converge into one ultimate reality: Complete for time (the final test): - 4000m Row (Universe Alpha: Endurance) - 200 Wall Balls @100% (Create an account to add your PR) (Universe Beta: Power) - 3000m SkiErg (Universe Gamma: Aerobic Power) - 200 Burpees (Universe Delta: Lactate Tolerance) - 2000m Run (Universe Epsilon: Speed Endurance) - 100m Sled Push @100% (Create an account to add your PR) (Universe Zeta: Strength) - 1500m Run (Universe Eta: Recovery) - 100m Sandbag Lunges @100% (Create an account to add your PR) (Universe Theta: Functional Strength) - 1000m Run (Universe Iota: Mental Toughness) - 100m Sled Pull @100% (Create an account to add your PR) (Universe Kappa: Power Endurance) - 500m Run (Universe Lambda: Final Sprint) - 400m Farmers Carry @100% (Create an account to add your PR) (Universe Mu: Grip Endurance) All universes become one. You emerge as the ultimate athlete.

PART 1. Warm-up (12 min): - 6min on RowErg at easy pace - 3 Rounds: - 10 Kettlebell Swings (light) - 10 Pushups - 5 Goblet Squats PART 2. Main Set (25 min): - 5 Rounds: - 250m RowErg (hard effort) - 10 Kettlebell Swings (moderate weight) - 10 Pushups - 1min Rest Objective: Develop lactate tolerance while incorporating HYROX-specific movements. Focus on pushing pace on the rower and transitioning quickly to kettlebell movements.

PART 1: Warm-up (8-10min) 2 rounds: - 8 Band Pull-aparts - 8 Air Squats - 5 Push-ups PART 2: Circuit (15-20min) 4 Rounds / rest 60s: - 10 Banded Squats - 10 Banded Row - 8 Burpees PART 3: Cardio Blitz (5-8min) - EMOM 5 minutes: * 5 Jump Squats * 5 Mountain Climbers (each leg) if time remains

PART 1: WARMUP (12-15min) 7min Easy Run 3 rounds: - 10 Air Squats - 10 Push-ups - 10 Walking Lunges - 5 Burpees PART 2: SUPERPOSITION PROTOCOL Exist in multiple training states simultaneously: 20min continuous work where you're always doing 2 exercises: Base layer (continuous): Easy Row Superposition layer (every 90s): Choose one: - 30s Max Wall Balls @100% (Create an account to add your PR) while rowing - 30s Max SkiErg (pause row, resume after) - 30s Max Burpees (pause row, resume after) - 30s Max Sandbag Lunges @100% (Create an account to add your PR) (pause row, resume after) You exist in multiple exercise states until observed (measured)! The act of measuring (checking heart rate) collapses the superposition. Quantum fitness - be everywhere at once!

PART 1. 15’ Progressive warmup run PART 2. 5x 800m @RacePace - 5s / rest 2' 4 Rounds: - 12 Cal EchoBike - 20m Bear Crawl - 600m Run - 15 Box Over Burpees Cool Down 10’ with meditation