LÄMMITTELY
3-5min ergo
sitten 10min AMRAP

5+5 yhden jalan GTOH
5+5 kulmasoutu levypainolla, yhdellä jalalla seisten
10 ilmakyykkyä
3-5/puoli TGU

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HARJOITUS

AMRAP 30
3min ergo
15 GTOH (levypainon vienti maasta suorille käsille)
10 kulmasoutu levypainolla
10 askelkyykky taakse
5+5 TGU (Turkish get up)

*Harjoituksen on tarkoitus olla peruskestävyysharjoitus, joten pidä vauhti maltillisena.

Hyrox workout

45min AMRAP w/Pair

• 500m Run (Both)
• 60m Burpee Broad Jump (1 Working/1 Resting)
• 1000m Row (1 Working/1 Holding KB's in Farmers Carry Position @2x24kg)
• 80m Walking Lunge (1 Working/1 Resting) 2x35lbs DB @farmer
• 750m Ski (1 Working/1 Resting)

Zone 1: Run

Zone 2: RowErg

Zone 3: SkiErg

Zone 4: Walking Lunges
(SB optional, absolute max 10kg)

Zone 5: 5-10 x Plate Burpee
Rest FRT

Zone 6: Wall ball

Zone 7: Farmers Carry

• 3 rounds
• 2min work / 15s Transition
• 1,5min between rounds

PACE YOURSELF: Start very slow. If you can’t talk comfortably during the workout, you’re going too hard. Back off the intensity and find a sustainable pace. Zone 2 or maximum Zone 3 effort and HR.

non contact muscle snatch + power snatch 8x1 @ rpe 6

8'EMOM
4 deadlift + 3 power clean + 2 thruster + 1 push press

Warmup
500m row
3 rds
10 goodmornings (35)
10 GHD back extensions
10 med ball cleans (14)

Donny
21-15-9-9-15-21
Deadlift (135)
Burpees

15:04 Rx

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Warm-up

5-minute Row @ easy pace (nose breathing)
+
Barbell warm-up
10 – 8 – 6 – 4 – 2 of each movement
Deadlift – Hang muscle clean – Push press – Hang power clean – Thruster – Power clean – Hang squat clean
You can break this into sets as wanted. Start with an empty barbell and add load on each round
+
Continue to build up to the working weight for the barbell movements
Warm-up for the other movements between the barbell sets

2-3 rounds

20 russian twist with medball
10+10 side plank crunches

1) SkiErg Technique

2) Intervals

40s on/20s Off X24 (3 Rounds)

1) Max Reps Wall Ball
2) Max Calories SkiErg
3) Max Reps Lunges
4) Rest
5) Max Reps Burpees
6) Max Reps Situp/V-Up
7) Max Calories Row
8) Rest

HYROX GAMES:

TC 38min:

500m run to start the game

Dice numbers

1. 200 m Row
2. 2 Sled push
3. 60 m Farmers carry
4. 200 m Ski
5. 12 burpee to plate hop
6. 20 m Walking lunges

At 12 min & 25 min mark = 500m run

IN THE GAME 1 EXERCISE = 1 POINT
LAST 6MIN 1 EXERCISE = 2 POINTS

FINAL POINTS: —>

WALL BALL FINISHER

0-19 = 90
20-24 = 80
25-29 = 70
30-34 = 60
35-39 = 50
40-44 = 40