Hyrox Class September 5, 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)

10. Double dumbbell Romanian Deadlifts (Moderate)

15. Wallball Hamstring Curls

20 Sec Superman hold

3 sets

20 calf raises

20 Tibialis wall raises

20 sec hollow hold

Hyrox Conditioning: (PARTNER 40 min cap including rest)

2rds

1000m Run Shared

50FT Synchro Burpee broad jumps

50 Wallballs Shared (14/10)

2rds

1500m Row Shared

50FT Synchro Sandbag or Dumbbell lunges

50 Ring rows Shared

Rest 4 min between sets