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-- Days
-- Hrs
-- Mins
-- Secs

Warm-Up (5–8 minutes)

  • 3 rounds:

    • 8 Air Squats

    • 6 Push-Ups

    • 30s Dead Hang

    • 200m easy Row or Run


Main Strength Work

1. Squat Focus (Lower Body Strength)

  • Barbell Back Squat: 4 x 6 (progressive load, controlled tempo)

2. Push Focus (Upper Body Strength)

  • Dumbbell or Barbell Push Press: 4 x 8

3. Pull Focus (Posterior Chain & Upper Body)

  • Weighted Pull-Ups or Lat Pulldown: 4 x 8–10


Accessory Work (Strength-Endurance & Stability)

Superset – 3 Rounds:

  • Kettlebell Front Rack Walking Lunges: 12 steps each leg

  • Single-Arm Dumbbell Row: 10–12 each side

Core Finisher – 2 Rounds:

  • Plank Shoulder Taps: 30s

  • Hanging Knee Raises: 10–12

  • Russian Twists with Plate or Dumbbell: 20 reps


Cool Down (5 minutes)

  • Pigeon stretch (hips)

  • Couch stretch (quads and hip flexors)

  • Lat stretch on rig


Total Time: ~50 minutes
Focus: Strength foundations, muscular balance, and injury-proofing—while staying fresh for the upcoming HYROX season.

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