Hyrox Class Oct 3, 2024

Warm-up:

2nd Floor Run

1RD

50FT Pogo hops

50FT Alternating Knee hug

50FT Toy soldiers

50FT Walking lunges

50FT Duck walks

30 Sec wallsit hold

10. Sprawls

Hyrox Strength: 3 sets (10 -12 min )

5/side Front foot elevated lunge (LIGHT DBL DB)

Front Foot Elevated Lunge (youtube.com)

5/side Crossbody RDL Dumbbell Cross Body Single Leg Romanian Deadlift (youtube.com)

1 min Weighted plank hold (25/15)

Metcon 30 min cap

400m Row

30 Wall Ball Shots (20/14 lb)

400m Run /4th floor run / 30 Cal bike or 24 Echo

30 Burpees

400 meter Row or  30 Cal bike or 24 Echo

30 Sandbag Lunges (60/40 lb)

400m Run /4th floor run / 30 Cal bike or 24 Echo

30 Hand Release Push-Ups

400 meter Row or  30 Cal bike or 24 Echo

300FT Farmer's Carry (2x50/35 lb)

400m Run /4th floor run / 30 Cal bike or 24 Echo

60 Situps