Category Archives: Hyrox

Zercher reverse lunges 12-8-6-4 @ 45-52-56-60(1) Ring rows elevated 30″ @ 12,11,11,10 12 rounds x 500m row Total time 37:24 , 26:24 working time, Avg 2:12/500m

3x20m Sled Push Unbroken @150, 160, 165kg (last round rested 3 times0 3x20m Sled Pull @ 100, 110, 120kg 16M EMOM60s Ski (cals) @13,13,12,1260s Walking Lunges @20kg @17,17,16,17m60s Burpee Broad Jump @12,13,12,10m60s Rest

Deadlift 3-2-1 @ 90-100-105Bench Press 3-2-1-3-2-1 @ 60-62-65-62-65-66(f) Barbell Good Morning 3×20 @20kgDB Push Press 3x Max @18kg DBs @12,10,8

Zercher reverse lunges 12-8-6-4 @ 40-50-55-62(1) Ring rows elevated @ 20”x15, 24”x12, 30”x11, 30”x10 11 rounds x 500m row Total time 35:01 , 24:01 working time 100 push ups

4x Sled Push 10m Unbroken @155, 170, 185, 195KG 4x Sled Pull 10m @85, 110, 125, 140KG EMOM 16m1min Row @14, 15, 15, 141min Wall Ball @15, 13, 13, 151min Box Jumps @17, 17, 19, 161min Rest Total = 183

4 Rounds Sled Push x 10m Unbroken @150, 165, 180, 190 kg 4 Rounds Sled Pull x 10m @ 80, 105, 120, 135kg 16m EMOM 1min Row @15, 15, 14, 14cals1min Wall Ball @16, 16, 13, 131min Box Jump @19, … Continue reading →

Deadlift 3-2-1-3-2-1 @107.5, 117.5, 122.5, 112.5, 122.5 127.5Machine Bench 3-2-1-3-2-1 @30.5, 32.5, 33.75, 32.5, 33.75, 35 3 Rounds of:Max Banded Good Mornings @30 (yellow band), 25 (teal + yellow band), 25 (teal + yellow band), Max DB Push Press @17.5KG … Continue reading →