Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Divide class into 5 groups across 5 zones. Keep warm-up quick and simple
Intervals · 42 phút · Tập 9 phút / Nghỉ 1:30 · 4 vòng
Simulates transitions in a Hyrox race from aerobic to strength. Divide class into 4 zones; 9 minutes work, 90 seconds rest, 4 rounds, 1 circuit. Long efforts feel like mini events; 3 zones with machines. Zone 3 includes 8 minutes of sleds and lunges, challenging quads and glutes. Emphasises mental strength during the 9-minute effort. Only workout block due to length and intensity, with ample recovery. Weight Recommendations: DB Walking Lunge and DB Squat Cleans - moderately heavy; Sled Push - competition weight; BB Plate GTOH
#1
Run400-500 m · RPE 8
Thay bằng: RowErg / SkiErg
Burpees Chest to Floor15 reps
#2
Calorie Row20 cal · RPE 8
DB Squat Cleans15 reps
#3
Underhand Sled Push20 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
DB Walking Lunges20 m
#4
Calorie Ski20 cal · RPE 8
BB Plate Ground To Overhead (GTOH)20 reps
Thả lỏng · 4 phút
Coach's choice