WOTW: Jake Dearden HYROX Session

Warm Up

3 minutes BikeErg

2 rounds of:

• 10 Air Squats

• 5 Chest-to-Floor Walkouts

• 30-Second Plank

Coach Notes:
Prepare your body for movement and focus on control during each rep.

Strength

10 Back Squats every 90 seconds × 8

Coach Notes:
Load from a rack and use 50% of your 1RM. Focus on depth and consistent tempo.

Barbell Reverse Lunges

3 × 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. Maintain balance and core engagement throughout.

Sled Push

2 × 50m @ Hyrox weight
Rest 3 minutes between sets

Coach Notes:
Complete each push as fast as possible — focus on explosive drive and smooth transitions.

Sled Pull Walk-Backs

Every 2 minutes, complete 25m @ Hyrox weight
× 5 rounds

Coach Notes:
Walk back with the sled the entire distance. Your quads should be burning after every set — this builds strength and endurance for Hyrox-style sled pulls.

Core

3 rounds:

• 12 Cable/Banded Pallof Press (each arm)

• 10 Strict Hanging Leg Raises

• 45-Second Dead Bug

Coach Notes:
Control every rep and focus on maintaining core tension throughout.

Workout

3 rounds for time:

• 500m Run

• 40m Burpee Broad Jumps

Coach Notes:
Complete this workout as fast as possible — stay consistent and push your pace in the final round.