Endurance

Hyrox Workout:

3 x 10min AMRAP / Rest 3min Between:

A)
- 5,10,15,20,25,30... Wall Ball
- 40m KB Farmers Carry (2x24kg)

B)
- 10 Burpee Broad Jump
- 20m Walking Lunge (2x25lbs DB)
- 20 V-Up

C)
- 1min Erg (run, ski,row,bike) (VK)
- 20m Heavy Sled Pull/Push (Alternate each round)

Easy Z2 Run

• 45-60min (by the feel)

45-60min Z2 Run

LÄMMITTELY

Aina alkavalla minuutilla 10:00 minuutin ajan:
1 & 2) 5-10 Valakyykkyä
3 & 4) 4-6 Muscle snatch
5 & 6) 4-6 Snatch balance
7 & 8) 3-Asennon snatch (taskulta, polvelta & sääreltä)
9 & 10) 4 Tempausta

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TEMPAUS

Tempaus,
5 x 1 (raskas)
Nosta 2:00 min välein

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RINNALLEVETO & TYÖNTÖ

Rinnalleveto + Työntö,
5 x (1+1, raskas)
Nosta 2:00 min välein

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BONUS
Takakyykky,
2 x 2 (raskas, 92-96%)

Kiertoharjoitus,
3 Kierrosta
12 Askelkyykkyä tanko niskassa
6-10 Tiukkaa leuanvetoa / ylätaljaa
6-10 Kapean otteen penkkipunnerrusta
12 Vipunostoa takaolkapäille
:30-60s Selänojennuspito lisäpainolla
:30s-:60s lepo liikkeiden välissä.

*split jerk alternately within the set and start the next set with the other leg

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@65%, 5@73%, 3×5@78%, 5+@78% 1-2 reps left, jerk-%, rest btw sets 2min

No contact, no-feet snatch

5 to 7 x 3 @ 50+%1RM snatch,

– This is intended as a technical drill to improve your snatch: 1) upright extension, 2) staying over the bar, 3) aggressive pull under the bar. Only go as heavy as good execution allows. Start counting the working sets from a weight that “feels like work” to keep the form.
– Drop the bar between each rep, reset and go

High hang squat snatch 4x2

-15-25 DU/ 35s practice

Lunges 3x10

Complete as many reps as possible in 10 minutes of

• 1-minute plank hold
• 25 box jump-overs
• 1-minute plank hold
• 25 box jump-overs
• 1-minute plank hold
• 25 box jump-overs
• 1-minute plank hold
• Max back squats in the remaining time

♀ 125-lb barbell and 20-inch box
♂ 185-lb barbell and 24-inch box