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7. November 2025
Hyrox
Friday: Conditioning
Warm up:
2 Rounds of:
200m Easy jog
10 Kang squats / Bottom squat rotations
10 Pulls on ski
10 Plate jumps
Conditioning:
6 x 4 min on / 1 min off:
A) AMRAP:
150m Run
15 American KB swings 1 x 24/16kg
B) AMRAP:
150m Ski
10 Box jumps 24/20in (with step down)
C) AMRAP:
150m Row
20 Air squats
Alternate between A, B and C.
Accessory:
3 Rounds:
30 sec Side plank hip raises L
30 sec Side plank hip raises R
30 sec Hollow hold / Tucked hollow
60 sec rest
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