#WOTW: Jake Dearden HYROX Series

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.