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16. Januar 2026
Hyrox
Friday: Lunges & RDL & Interval
Warm up:
2 Rounds of:
45 sec Erg of choice
10 Alt. Lying glute activation drill
8 Lunge to high knee each side
20-30 sec Squat hold
6 Baby burpees
With an empty barbell:
10 Good mornings
10 RDLs
10 Alt. Back rack reverse lunges
Strength:
Every 4 min x 4:
20 Alt. Back rack reverse lunges, 10 each leg
10 Romanian deadlifts
Workout prep:
2 rounds:
5 Burpee broad jumps
10 Wall balls
15 sec KB Farmers hold
Workout:
Every 2:30 x 3:
30-40m Burpee broad jumps
Rest 2 min
Every 2:30 x 3:
20-35 ub Wall ballsĀ @ 6/4kg to 10/9ft
Rest 2 min
Every 2:30 x 3:
3 x 50-100m KB Farmers Carrey @ 2 x 24/16kg
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