Hyrox Class Feb 4, 2024

Basic Prehab/Activation

2 min machine

10 Passthrus

10 Dislocates per side

90/90 Hipswitch

10 Cat cows

10 Scapula Pushups

20 Plank Shoulder taps

Strength: Week 5 ( 1 set every 3 min x 4 sets)

8 Barbell Strict Press (65/45)

12 Ring rows or 8 Banded Pull ups

50FT Low Hip Bear Crawls

For time 5 rounds:

40m Farmers Carry

15 Plate Ground to overhead (45/25)

10 Burpee to plate

40 Cross Mountain climbers (L+R =2)

Immediately go to…

After 4 Rounds

Find a partner Go for 10 Sets ( 5 sets each)

150/120m Sprint on the air runner Or 2nd floor run sprint to finish the workout (1 Working at a time) tap your partner then go