Hyrox Class Jan 22, 2024

Warm up:

20 90/90 hip switch

10/side Firehyrdrants

10 Plate Squat Reaches

10 Plate Ground to overhead

10 Pike calf raises

5/side worlds greatest stretch

BASIC PREHAB POSTERIOR: 3 Sets (12-15 min)

8/side KB B-Stance Deadlifts (24/16 KB)

5 Reps Glute bridge Walk outs

20 Banded Hamstring Curls

3 Sets 30 sec on 30 sec off (AGILITY TIME UNDER TENSION)

Single leg hops (15 sec per side)

Banded Runs

Anti rotational Slams

HYROX CONDITIONING: (COMPROMISED RUNNING)

3 Rounds

30 Wallballs (14/10)

10/side Devils press (50/35)

500m/400m Row or Ski or 30/24 Cal Bike

*IF ROW AND BIKE IS NOT AVAILABLE YOU CAN GO FOR 400m Run via air runner

RX +20lbs wallballs