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 focusing on aerobic, lactic output, and strength. Increases overall output on machines and dynamic movement from the previous week. Divide class into 4 zones with 9 minutes of work and 90 seconds of rest for 4 rounds. Athletes perform 1 single circuit per round. Each effort mimics a mini event with 3 zones including machines and a combined race skill in Zone 3. Only one block due to length and intensity with ample recovery between rounds. Weight Recommendations: KB Farmer's Carry (Heavy), Wall Balls (Competition Weight), DB Push Press (Moderately Heavy)
#11 phút
Run500-600 m · RPE 8
Thay bằng: RowErg / SkiErg
Run1 phút · RPE 5
Thay bằng: RowErg / SkiErg
#2
RowErg500-600 m · RPE 8
Thay bằng: SkiErg
DB Push Press20 reps
#3
Burpee Broad Jumps20 m
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
KB Farmer's Carry40 m
#4
SkiErg500-600 m · RPE 8
Wallballs30-40 reps
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Thả lỏng · 4 phút
Coach's choice