Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Divide class into 5 groups across 5 zones. Keep warm-up quick and simple
- #1DB OH March5 phút
- #2Bootstrapper
- #3Inside-outside Plank Jumps
- #490-90 Transitions
- #5Rotational Push-ups
Complete
Complete #7
- 48 phút
- 8
- 4
- Dumbbell
- Row Erg
- Ski Erg
- Treadmill
Compromised Output
Intervals · 36 phút · Tập 2 phút / Nghỉ 1 phút · 12 vòng
Phần chínhXoay trạmGhi chú của coach
Focus on simulating Hyrox intensity with reduced volume to lessen strain and fatigue. This workout is a condensed version of the previous weeks, featuring a lower work to rest ratio. Divide class into 4 zones; 2 minutes work, 60 seconds rest for 12 rounds. Athletes will complete 3 circuits, performing each zone once. All zones, except Zone 2, involve a single modality for 2 minutes. Target RPE 8, which is a faster pace than typical Hyrox efforts. Weight recommendations: Moderate weights for DB Walking Lunge and DB Clusters
- #1RunRPE 8Thay bằng: RowErg / SkiErg
#2
DB Walking Lunges20 m
DB Clusters10 reps
- #3RowErgRPE 8Thay bằng: SkiErg
- #4SkiErgRPE 8
Bài kết thúc
AMRAP · 3 phút
Ghi chú của coach
Focus on core building, pace and intensity. 3-minute core strength finisher with consistent rep counts. Complete as many quality reps as possible. Athletes should aim for maximal effort in each set of devil's press. Recommended weight: Devil's Press should use light to moderate weight
DB Devil's Press5 reps
Hollow Body Jacks15 reps
Thả lỏng
Thả lỏng · 4 phút
Coach's choice