Zone 1: Run
Zone 2: RowErg
Zone 3: SkiErg
Zone 4: Sled Push Sprint (max 50kg)
Zone 5: Sandbag Lunges
Zone 6: Wall Ball
Zone 7: Farmers Carry
Zone 8: Burpee Chest to Floor

-3 rounds
-1,5min per station without additional rest periods
-Objective is to pace your work and take your own breaks when needed (the core of Hyrox)
-1,5 min break between rounds

2 snatch DL + 2 pulls from floor @heavy load, 4 sets
rest 2 min
-näissä tanko pysyy lähellä ja keskity jalalla työntöön. Snatch DL kun tanko kontaktikohdassa niin jalat vielä vähän koukussa. Pitää näyttää ihan kuin lähtisit tekemään tempauksen.

Partner WOD: (Relay Style)
10 min AMRAP:
4 DB Power Clean @2x22,5/15
4m DB Front Rack Lunges
4 Box Jump Overs
4m DB Farmer Lunges

Rest 2 mins

8 min AMRAP:
4 DB Thruster @2x22,5/15
5 Burpee Box Jump
4 T2B or T2R

Rest 2 mins

6 min AMRAP:
3 DB Devil Press @2x22,5/15
8m DB Farmer Carry (4+4m)

Rest 2 mins

4 min AMRAP:
max DB Bear Complex

22 reo

2x3x53
2x2x58
1x62
1x65
1x67

Easy pace recovery bike

15-20min easy pace bike

Barbell Prep (empty barbell)

5 – 3 – 1 of each:
Muscle clean
Strict press
Hang muscle clean
Push press
Hang power clean
Push jerk

3 rounds
A1)
6/6 windmill @light

A2)
3 strict press *
4 push press *
5 push jerk *

*single arm, same weight

B)
In every 2’30” x 5 rounds
Double KB complex
4 swing
4 hang clean
4 swing
4 hang snatch
4 swing
4 front squat

4 Rounds for time

400m Run
15 Thrusters @ 43/30kg
12 Bar-facing burpees

Target time. < 16:00 CAP 20

Pace. The aim is to get through the workout at a pace where you don’t have to stop anywhere (except perhaps small break(s) if needed on the thrusters). Try to avoid the trap of pushing too hard on the 1st round when still feeling good (and then needing excessive rest on the final rounds).
Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout

Clean

A) E2.5MOM X5

• 1 PC + 1 Hang PC + 1 Hang Squat Clean

@2 RIR

B) E2MOM X5

• 1 PC + 1 Hang Squat Clean

@1 RIR

C) Clean Pull

• 3x3 @Heavy

*1s Pause Below Knee

Metcon

For Time

3 Rounds:

• 450m Ski
• 75 DU
• 30m HSW

Accessories

4 Rounds For Quality:

• 10/10 KB Leg Raise (boksin päältä)
• 45-60s Chinese Plank