Warm-Up
3 minutes bike erg
2 rounds of:
- 10 air squats
- 5 chest to floor walkouts
- 30 second plank
Strength
5 back squats every 90 seconds x 8
Coach notes:
Load from a rack. Start light and increase to a 5RM back squat over the 8 rounds.
Barbell reverse lunges
- 3 x 16 reps (8 each leg - alternating)
- Rest 2 minutes between each set
Coach notes:
Load from a rack. Make sure your back knee touches the floor on every rep.
Workout: 12-Minute EMOM
1. 12.5m sled push @ HYROX weight + 30kg
2. 200m run
Coach notes:
Complete each as fast as possible, rest the remaining time!
Sled Pull Walk Backs
Every 2 minutes complete 25m @ HYROX weight x 5
Coach notes:
Walk back with the sled all the way. Your quads should be burning after every set. This is to get us used to using the 2m box and walking back with the sled.
Core
3 rounds:
- 12 cable/banded Pallof press (each arm)
- 10 strict hanging leg raises
- 45 second dead bug
Share:
Cardio BEFORE or AFTER Weights?
#WOTW: Rob James