2k Row Warm Up
21Min EMOM
60s 55KM Deadlift @15(45kg),10,10,10,10,10,10
60s Wall Ball 6kg 15(all rounds)
60s 10 Cal Ski (10 cals all rounds)
3R:
Max Tri Ext (Cable)
Max Inverted Row
60s Plank
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Category Archives: Hyrox
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Bulgarian Split Squat 12-8-6-4 @ 10kg DBs, 25KG Barbell, 15KG DBs, 20KG DBs
Chin Ups 10-8-6-4 (BW, recovering from golfers elbow)
7x1000m Rowing @90s Rest – Avg 2:13.5/500m
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4 Rounds of 20m Sled Push @130,140,150, 160KG(rested once)
4 Rounds 20m of Sled Pull @100, 125, 125, 125kg
*500m Run between runs
1.5k run into
30-20-10 Of
Deadlift @45KG
Burpee over Bar
40 Wall Balls between each each 30s, 20s,10s
2.5k run – only ran 1km (upper back started to hurt)
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Hang Power Clean 3-2-1-3-2-1 @60KG, 63.6, 66, 63.5 , 65(1), 66
Bench Press 6×3 *3 Sec Pause @60kg
3 Rounds of
Max Push Ups
Box Step Ups 60secs
Pull Ups 60secs
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DB Bulgarian Split Squat 12-8-6-4 @ 12.5kg, 12.5kg, 15kg, 17.5kg
Chin Ups 4×5 @5kg
6x1000m Row 90s Rest @2:14.5/500m Avg
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Ran to gym
Hang power clean 3-2-1-3-2-1 @57.5, 62.5 , 67.5, 62.5, 66(1), 66
Bench Press 6×3 @60kg
3 Rounds:
Max DB Press @10KG DB – 15,12,12
Max Pull Ups @ 7,6,5
Max DB Snatches @15KG DB – 5,4,4
Ran back home
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DB Bulgarian Split Squat 12-8-6-4 @15KG – 10KG – 12.5kg – 15KG (Drop weight to do full ROM)
Inverted Row 3x Max @15-12-10-10
5 x 1000m Row, (90s rest) – 2:15/500m Pace!
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Hang Power Clean 3-2-1-3-2-1 @55-60-65-60-65-70(f)
Bench Press 3-2-1-3-2-1 @60-61-62-61-62(1)
*Working out alone so stopped for safety reasons
3Rounds of Max
Push Ups @25,20,15
Inverted Rows @15,15,15
Hang Clean & Jerk @40KG @3,4,3
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Ran to gym
Row 30s On, 30s Rest. Reach 5km @36mins
Ran back
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Warm up
3R:
200m Row
20 Glute bridges
20 push ups
3×1 Sumo Deadlift @ 95, 100, 100KG
3×1 Bench Press @ 65. 66, 67.5
3 Rounds:
Max Cable Rows @25/6plates @12,10,8
Max Dips @15, 12, 10
Conditioning
100 Wall Balls @9kg @(9mins 24 secs)
50 Burpee Broad Jump (7mins 44 secs)
100 Double Unders (3mins 23 secs)
20Mins 40 seconds