Hyrox Class September 12, 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 Posterior: 3 sets (10-12 min)

6/side Single Dumbbell Rdl to Row

https://www.youtube.com/watch?v=JE-Dlw_yyUA

15. Lying DB Hamstring Curls Or Banded Hamstring Curls

https://youtu.be/bcrFrHu1K9Q?si=6uyCWNucZsfLSG6Q15

15. Seated Calf Raises

https://youtu.be/jNAx1qpMTB4?si=betyimRBLntJNDWk

-Rest 2 min between sets-

Hyrox Conditioning:

10rds for time: (22 min cap)

10/8 Cal bike or 12/10 Cal row or ski

10. Single Kettlebell Deadlifts (24/16kg)

6 Stationary Burpee broad Jumps