#WOTW: Jake Dearden HYROX Series

Strength

12-Minute EMOM

• Minute 1: 8–12 Dumbbell Z-Press

• Minute 2: 8–12 Single-Arm Dumbbell Row (Left)

• Minute 3: 8–12 Single-Arm Dumbbell Row (Right)

Coaching Notes:

• Choose a weight that allows you to complete 8–12 reps each round. For the first set, keep 2–3 reps in reserve.

• DB Z-Press: Keep your core engaged. If your back begins to arch, reduce the weight or sit with your legs slightly bent.

• Single-Arm DB Row: Focus on a full range of motion and controlled tempo.

WOD

4 Rounds — 3 min ON / 90 sec OFF

• 20/15 cal Erg

• 25 Wall Balls (9/6 kg)

• Max Distance KB Farmer Carry in remaining time (32/24 kg)

Goal:
Aim for a hard but controlled effort — stay consistent across rounds and manage your rest periods efficiently.