Pendulum squats
Leg press
Landmine cleans + jerks
Zercher Squat 12-8-6-4 @40,40,45,50kg
First set broken into 6,3,3
Pull ups 10,8,6,4 all body weight
11r of 500m ski
60s rest
Average 2:21.2/500m
013125
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Category Archives: Hyrox
013025
45Min Amrap of:
750M Run
20 Box Step overs 24″ 20KG
15 Strict Pull Ups
20M Farmers Carry @32.5KG DBs
5R + 750M + 12
012725
50m Sled Push 150KG
1k Run
50m Sled Pull 125KG
500m Run
5R:
10 Cal Ski
12 Push Ups
20 Reverse Lunges @20kg
011825
100m Burpee Broad Jump
1.5km Run
100 Wall Ball @10kg
32:06
090125
10mins – Hang Power Clean Triples – worked up to 60KG
2×3 Snatch hang high pull @65KG
Bulgarian Split Squat 12-8-6-4 @10KG DBs, 12.5kg DBs, 30KG DB(1), 17.5kg DBs
Pull Ups BW – 10-8-6-4 (broken up)
6x1000m Row Negative Split
1st Km – 2:21/500m
2nd km – 2:22/km
3rd km – 2:18/km
DNF after. Did not recover well last 2 nights.
010625
2x40m Sled Push
*500m run in between rounds
Round 1: 20m – 100KG, 10m – 115KG, 10m – 125KG
Round 2: 125KG unbroken
2x40m Sled Pull @125KG
*500m run in between rounds
Chipper
1k Ski
50m Sled Push @ 150KG
1k Row
100m Burpee Broad Jump
Time: 26:07
010424
4 Rounds:
500m Run
1k Ski
80 Wall Balls
47:33
*Partner WOD with Jason
123124
3RM bench press – 62kg, 65(2)
2 min pull ups – 21
100m lunges (25kg) 5:11
5min bar facing burpee – 66
1.5km recovery runwe
122924
3RM deadlift – 100kg. Conventional. No straps no belt. From the floor
5k row – 22:45
100 wall ball for time 6kg @ 6:49
122424
2k Row Warm Up
20Min EMOM
60s Sprint (40s)
60s 5 Front Squat @40KG (50s)
60s Burpee Broad Jump (50s)
60s Rest
3R
Max Reps – Tri Ext
10 30″ Box Jump
10 Toes To Bar