#WOTW: Jake Dearden HYROX Series

Kick off 2025 With Your Training Partner

Warm-Up

Start with 3 rounds of controlled movements to prep your body:

• 50 Alternating Single Unders
• 5 Squat to Stand
• 10 Push-ups (or kneeling push-ups)
• 10 Alternating Cossack Squats (2-second pause at the bottom)

Partner Workout

Set a timer for 3 rounds of 8 minutes of work, with 2 minutes of rest between rounds.

1. Buy-In:

   • 50 x 1m Burpee Broad Jumps (split between partners).

2. AMRAP in Remaining Time:

   • 20m Walking Lunges with a Sandbag.
   • 40m Farmers Carry with 2 kettlebells.

Weights:

• Sandbag (Pro): 30/20kg | Open: 20/10kg.
• Kettlebells (Pro): 2x 32/24kg | Open: 2x 24/16kg.

6-Minute EMOM Finisher: Alternate movements each minute.

• Minute 1: 15-20 Copenhagen Plank (Left).
• Minute 2: 15-20 Copenhagen Plank (Right).