run 400m
10 toes to bars

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)

4 x 8min on / 2min off: (alt. A & B)

A) 500m run
rest of time:
10 SB rev. lunge 20/10kg
10 burpee over SB
10 SB squat
10 v-up

B) 750/650m row or ski
rest of time:
10 DDB push press 2x17,5/12,5kg
10/8 cal row or ski
10 DDB hang clean
10/8 cal row or ski

Fot time;
500 m (Polku)Juoksu
25 Vuorikiipeilijä
80 hyppynaru tai 40 tuplaa
500 m Soutu
20 WB
500 m (polku)juoksu

AMRAP

Juoksu 100m
4 leuka
4 + 4 käsipaino tempaus
4 Käsipaino yli burbee
4 kyykky
4 Rinnalleveto + työntö

1: 0:45 max reps burpees
2: 5+5 single leg deadlifts with DB
3: 0:30 deadhang
4: 0:45 plank hold

Amrap 15

12 kp tempaus (6+6)
10 abmat
8 kp valakyykky (4+4)
6 DU
4 burpee
2 säkki

juoksu alkuun

5 x 6

Go every 2:30

SET A | 3 rounds:
8+8 1-leg BB deadlift
8+8 banded clamshell R+L

SET B | 3 rounds:
8+8 curtsy box step down
8+8 copenhagen plank lift

AMRAP10: (Ygig)
8 DB hang clean
4 up down
8 DB squat clean
4 burpee
30s flutter kicks (synchro)

1,2 km hill trail run
50 wall balls 9/6 kg
40 dual DB deadlifts 45/30 lb
30 dual DB push presses 45/30 lb
20 dual DB burpee box overs 45/30 lb
10 C2B
1,2 km hill trail run