Intervals · 5:30 · Tập 40s / Nghỉ 15s · 6 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 6 Rounds
Divide the class into 6 groups
Cat-Cow40s
KB Jefferson Curls40s
Extreme Climber Push-ups45s
RowErg45s
Thay bằng: SkiErg
Low Squat T Spine Rotations45s
SkiErg45s
Tập theo cặp · 16 phút · Tập 16 phút / Nghỉ 0s
Pair up athletes for the workout. One partner runs at RPE 8 or goal Hyrox race pace. The other does 40m or 50m burpee broad jumps. Duration should ideally be 90 seconds to 2 minutes. Consider a time cap of 2:30 for each athlete. Switch roles after each round. Total workout time is 16 minutes, but it’s intense
Run
Partner 1
Thay bằng: RowErg / SkiErg
Burpee Broad Jumps
Partner 2 (TIMER)
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Tập theo cặp · 24 phút
Divide the class into four zones. Rower serves as Zone 2; all must finish before rotating. Zone 1 involves sled push using competition weight. In Zone 2, athletes select row distance based on ability. Zone 3 requires maximum effort on wall balls. Complete effort in Zones 1-3 necessitates rest in Zone 4
Zone 1
*Until Rower finishes*
Overhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 2
Timer
RowErg
Thay bằng: SkiErg
Zone 3
*Until Rower finishes*
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 4
Thả lỏng · 5 phút
Coach's Preference