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)

Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)
3 Snatch pulls
3 Hang muscle snatches
3 Behind the neck snatch grip push presses
3 Hang power snatches
3 Overhead squats
3 Power snatches
3 Snatch balances

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

5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort, sp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

Seated box jump

5 x 3, go every 1:30-2:00

AMRAP

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

Horizontal straight & bent arm strength complex – 2 to 3 Rounds

5 Scapular push-ups
5 Planche lean slides
5 Planche push-ups
5 Battle rammers
5 Pike compression slides

– Rest as needed between rounds –

AMRAP 20’

500m run
2 length sled push
40m SB lunges

90sec break

AMRAP 20’

10-20-30-40-50 etc.. reps/cals

Cal Erg
Burpees
Wallballs

24min emom

A) 20du + 4 shspu
B) 30 sec bike + 6 ttb
C) rest

For time

• 21 chest-to-bar pull-ups
• 15 strict handstand push-ups

• 9 deadlifts

• ♀ 185 lb

• ♂ 275 lb

AMRAP30 in teams of 3, YGIG, divide reps anyhow:
24 STOH
24 C2B / pull up / jumping kipping pull up
- rest 60s
36 hang power clean
36 (elevated) push up
- rest 60s
48 deadlift
48 air squat
- rest 60s

Jos osa joukkueesta haluaa tehdä WOD- ja osa EASY-version --> WODin tekijät tekee enemmän (esim. 10-12, 15-20, 20-25) toistoja per liike, jolloin EASYn tekijän lepoaika vs. työaika lähenee EASY-versiota.