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
110824
Reply
Category Archives: Hyrox
110624
3x20m Sled Push Unbroken @150, 160, 165kg (last round rested 3 times0
3x20m Sled Pull @ 100, 110, 120kg
16M EMOM
60s Ski (cals) @13,13,12,12
60s Walking Lunges @20kg @17,17,16,17m
60s Burpee Broad Jump @12,13,12,10m
60s Rest
110124
Deadlift 3-2-1 @ 90-100-105
Bench Press 3-2-1-3-2-1 @ 60-62-65-62-65-66(f)
Barbell Good Morning 3×20 @20kg
DB Push Press 3x Max @18kg DBs @12,10,8
103024
50min run, -ve split every 10mins
1. 6’23”
2. 6’16”
3. 6’13”
4. 5’56”
5. 5’38”
Distance -8.24KM
Avg Page – 6’05”
Avg HR – 148BPM
Cold Plunge after. 13.9 degrees, 3mins
102724
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
102524
4x Sled Push 10m Unbroken @155, 170, 185, 195KG
4x Sled Pull 10m @85, 110, 125, 140KG
EMOM 16m
1min Row @14, 15, 15, 14
1min Wall Ball @15, 13, 13, 15
1min Box Jumps @17, 17, 19, 16
1min Rest
Total = 183
102424
Deadlift 3-2-1-3-2-1
Machine Bench Press 3-2-1-3-2-1
3R AMRAP:
Banded Good Morning
DB Push Press
101924
Alt Zercher Lunges 12-8-6-4 @35,40,45,60KG
Seated Sled Pull Max Weight at 40,45,50,55KG
11 x500M Row
60s between sets
Total time 34:59.6
Working time 23:59:6
Average Per 500m 2:10.8
S/M Average 23
101624
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, 14cals
1min Wall Ball @16, 16, 13, 13
1min Box Jump @19, 17, 16, 16
1min Rest
Total = 184
Improvement all around from last week!
101424
Deadlift 3-2-1-3-2-1 @107.5, 117.5, 122.5, 112.5, 122.5 127.5
Machine 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 @11,9,6