Hyrox Class Jan 4, 2024

Warm-up:

2nd Floor Run

1RD

10 Passthrus

10 Kang squats

10 Dislocate

10./side tspine stretch

10 Scap pushups

20 Alternating Bodyweight Lunges

30sec wall sit hold

Hyrox Conditioning (30 min cap)

1000m Row or 60/48 Cal bike

20 Back and forth burpee broad jumps

40 Goblet Squats (24/16kg)

5th floor run

40 Goblet Squats (24/16kg)

20 Back and forth burpee broad jumps

1000m/800m Row or 60/48 Cal bike

Accessory work: 3 sets

30 Russian Twist plate

15 Plate overhead situps

12/side single dumbbell calf raises per side (50/35)

Rest 1-2 min per set