Hiotaan tempaustekniikkaa

-tempaus sylistä
-tempaus polven päältä
-tempaus maasta

50-40-30-20-10
-Push ups
-Air squats
TC 15min

Power Snatch

E2MOM X4

• 3 Power Snatch Above Knee (Use Blocks) @70-75%

-rest as needed
Into,

E90SEC X4

• 2 Power Snatch Below Knee (Blocks) @75-85%

-Rest as needed
Into,

EMOM X4

-1 Power Snatch (Floor) @90%+

Snatch Pull

• 4x2 @120% *Rest as needed

Metcon

For time: (95% effort)
- 40 Farmer Walking lunge steps
- 45 TTB
- 30 Front rack Walking lunge steps
- 30 kHSPU
- 20 OH Walking lunge steps
- 15 Burpee bMU

*2x35lbs DB

Accessories

A) 4x For Quality:

• 15-20 Banded GHD Hip Ext.
• 30m Backwards Sled Drag

B) 3-4x For Quality (Optional)

• 30/30s Copenhagen Plank
• 45-60s Spanish Squat Hold

• 6 snatch-grip deadlift, followed by 6 clean-grip DL
• Every 5:30

P’F”T Test

For Time:

• 1000m Run (outdoor)
• 50 Burpee Broad Jumps (90 cm)
• 100 Stationary Lunges (Fully Extended)
• 1000m Row
• 30 Push Up (Hand Release)
• 100 Wallballs (6kg male / 4 kg female)

The HYROX Physical Fitness Test (P’F”T) has been specifically designed to give you the perfect introduction into HYROX and measure where your HYROX fitness level is at.

The HYROX PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event

15 – 25 minutes – HYROX PRO
25 – 35 minutes – HYROX Single
30 – 45 minutes – HYROX Doubles

For time:
3 wall climb/ inch worm + 1-2 push ups
20 v-up/sit up/GHD
20 hang DB snatch
20 walking lunge steps (2xKB/DB front rack)
Rest 2min
5 wall climb/inch worm + 1-2 push ups
28 v-up/sit-up/GHD
28 hand DB snatch
28 walking lunge steps (2xKB/DB front rack)
Rest 2min
7 wall climb/inch worm + 1-2 push ups
36 v-up/sit-up/GHD
36 hang DB snatch
36 walking lunge steps (2x KB/DB front rack)

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Jerk balance

3 to 4 x 5 @ RPE 7-8 (2-3 RIR), go every 2:00-3:00

Strides

6-8 x 200m @ mile pace*
– Walk back slowly for recovery –

• RPE 8-9/10, Fast but not forced pace. NOT all out 200m.