HYROX

PART 1: WARMUP (10-12min) 3 rounds: - 10 Air Squats - 8 Walking Lunges (each leg) - 8 Good Mornings - 5 Inchworms - 30s Easy Jump Rope PART 2: Back Squat 5 Rounds / Rest 3min: - 5 Back Squat @75-80% 1RM (Create an account to add your PR - Create an account to add your PR) PART 3: Front Squat 4 Rounds / Rest 2min: - 8 Front Squat @65-70% 1RM (Create an account to add your PR - Create an account to add your PR) PART 4: Finishing complex 3 Rounds / Rest 90s: - 12 Bulgarian Split Squats per leg - 20 Jump Squats - 45s Wall Sit

PART 1: Warm-up (3-4min) 3 rounds: - 10 Air Squats - 8 Lunges PART 2: 8min of work 3 Rounds / rest 45s: - 10 Box Step-ups (5 each leg) - 10 Jump Squats

PART 1: Warm-up (8min) 2 rounds: - 8 Band Pull-aparts - 8 Scap Retractions - 5 Push-ups PART 2: Upper Body Band Focus (15-20min) 4 Rounds / rest 60s: - 8 Banded Row - 8 Banded Overhead Press - 8 Diamond Push-ups PART 3: Core Burner (5min) - EMOM 5 minutes: * 8 V-ups PART 4: Cooldown (3-5min) - 2 Rounds: * 20s Child's Pose * 20s Cobra Stretch

PART 1: WARMUP (6-8 min) 3 Rounds: - 10 KB Deadlifts (light) - 5 Burpees - 5 Push-ups - 5 Jump Squats PART 2: WORKOUT (8-12 min) 21-15-9: - Goblet Thrusters (Kettlebell held in front, W:12kg, M:20kg) - Burpees

PART 1: WARMUP (8-10min) 3 rounds: - 200m Easy Run - 10 Air Squats - 10 Walking Lunges (each leg) - 8 PVC Front Rack Lunges (each leg) - 10 Wall Sits (30s) PART 2: Front Squat 5 Rounds / Rest 2min: 6 Front Squat @75-80% 1RM (Create an account to add your PR - Create an account to add your PR) PART 3: Box Squats 4 Rounds / Rest 90s: 10 Box Squats with 3s pause at bottom (Create an account to add your PR) PART 4: Superset 3 Rounds / Rest 90s: - 20 Walking Lunges with Dumbbells (10 per leg) - 15 Box Jumps PART 5: Superset 3 Rounds / Rest 90s: - 10 Bulgarian Split Squats (each leg) - 45-60s Wall Sits PART 6: Finisher - 100 Air Squats Complete in as few sets as possible