Warm-Up (5–8 minutes)
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3 rounds:
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8 Air Squats
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6 Push-Ups
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30s Dead Hang
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200m easy Row or Run
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Main Strength Work
1. Squat Focus (Lower Body Strength)
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Barbell Back Squat: 4 x 6 (progressive load, controlled tempo)
2. Push Focus (Upper Body Strength)
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Dumbbell or Barbell Push Press: 4 x 8
3. Pull Focus (Posterior Chain & Upper Body)
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Weighted Pull-Ups or Lat Pulldown: 4 x 8–10
Accessory Work (Strength-Endurance & Stability)
Superset – 3 Rounds:
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Kettlebell Front Rack Walking Lunges: 12 steps each leg
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Single-Arm Dumbbell Row: 10–12 each side
Core Finisher – 2 Rounds:
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Plank Shoulder Taps: 30s
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Hanging Knee Raises: 10–12
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Russian Twists with Plate or Dumbbell: 20 reps
Cool Down (5 minutes)
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Pigeon stretch (hips)
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Couch stretch (quads and hip flexors)
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Lat stretch on rig
Total Time: ~50 minutes
Focus: Strength foundations, muscular balance, and injury-proofing—while staying fresh for the upcoming HYROX season.
