Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Divide class into 5 groups. Spread groups across 5 zones. Keep warm-up quick and simple
Intervals · 39 phút · Tập 2:45 / Nghỉ 30s · 12 vòng
Focus: Simulate Hyrox stimulus with threshold running or erg before leg strength and race skills. Second week of sharpening to prepare athletes for race intensity. Divide class into 4 zones; use 2:45 work, 30s rest, 12 rounds. Athletes perform 3 circuits, transitioning urgently between zones. Zone 1: Controlled row at race pace. Zone 3: Aggressive run pace for 2:45. Aim for 40+ meters on sled push. Farmers Carry should be paced for maximum wall balls; challenge for most wall balls. Weight recommendations: KB Farmers Carry and Sled Push at competition weight
#4linh hoạt
KB Farmer's Carry100 m
Wallballshết thời gian còn lại
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Intervals · 2 phút · Tập 30s / Nghỉ 0s · 4 vòng
Focus on building core strength as a foundation. Athletes aim for unbroken sequences to engage core and shoulder stability. Strengthening abs, glutes, and shoulders benefits performance late in the race
High side plank30s
Left Side
Low Plank30s
High side plank30s
Right Side
Low Plank30s
Thả lỏng · 4 phút
Coach's choice