Intervals · 4:30 · Tập 35s / Nghỉ 10s · 6 vòng
Warmup should be quick and simple. All athletes can perform the same movements simultaneously
Intervals · 36 phút · Tập 2:30 / Nghỉ 30s · 12 vòng
Focus on building fitness and resilience in running and erging. Work in all zones lasts 2:30 with a 30s transition; intensity at Hyrox race effort or higher. Zone 1: Aim for a sustained effort of 500-600m+. Zone 2: Perform suspension trainer squat hike with explosive leg drive, followed by 6 quick backward steps to deplete legs. Zone 3: Maintain a quality race pace effort. Zone 4: Wall balls affect lungs and shoulders; lunges impact legs, shoulders, and core, compounding workout effects. Weight Recommendations: Sled at competition pull weight or more, KB goblet reverse lunge moderately heavy, wall balls at competition weight
#4linh hoạt
KB Goblet Reverse Lunge12 reps
Wallballshết thời gian còn lại
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
AMRAP · 4 phút
+2x to each exercise per round Eg. 6x, 8x, 10x, 12x.
Focus on challenging muscular endurance. Encourage athletes to maintain unbroken sets for 90 seconds. Ensure abs and glutes remain tight throughout
AMRAP
DB Thrusters4 reps
Pushups4 reps
Thả lỏng · 4 phút
Coach's choice