Hyrox

Warm up:

8 x 30 sec on / 10 sec off:
1) Row
2) Death march (BW only)
3) Ski
4) Alt lunges

Strength prep: With an empty barbell
5 Jefferson curls with rotations
5 Good mornings
5 Romanian Deadlift
10 Deadlifts

Strength:

Every 2 min x 8:
A) 4 Deadlifts, 1-2 reps in reserve
B) 10m Heavy sled push

Alternate between A and B.

Workout:

3 rounds:
1 min Max distance Row
1 min Max distance Sled push 150/100kg –

2 min Rest

1 min Max distance Ski
1 min Max distance Sandbag walking lunges 20/10kg

2 min Rest