Warm Up
3 minutes: Row erg
2 Rounds:
-
10 Push-Ups
-
10 Hanging Leg Raises
-
5 Chest-to-Floor Walkouts
-
10 Sit-Ups
Strength
3 x 16 Z Press
Superset With:
3 x 16 Gorilla Rows
Coach Notes:
Pick a weight that feels challenging for the rep range provided.
Workout
2 Rounds:
-
500m Run
-
100m Farmers Carry
-
500m Run
-
50m Walking Lunges
-
500m Run
-
50 Wall Balls
Intervals
3 Rounds:
-
1km Ski
-
1km Row
-
Rest 90 seconds
Coach Notes:
Aim for Hyrox pace on both the ski and row.
