Hyrox

Warm up:

8 min EMOM, steady pace:
Min 1: 10m Shuttle runs
Min 2: 10 Alt. Single leg good morning + Max air squats
Min 3: 5 Rocking push-ups + 5 Baby burpees
Min 4: 10 Alt. Lunges with rotation + 10 Hollow rocks



Workout:

12 days of Christmas HYROX edition 🎁🎅🏽🎄💦⁣

1.⁠ ⁠100m Run
2.⁠ ⁠20m Walking lunge
3.⁠ ⁠30m Farmers carry 2x 24/16kg – 53/35lbs
4.⁠ ⁠Box jump, step down 24/20in
5.⁠ ⁠American KB Swing 1 x 24/16kg – 53/35lbs
6.⁠ ⁠Goblet squats 1 x 24/16kg – 53/35lbs
7.⁠ ⁠Burpees
8.⁠ ⁠Wall balls 6/4kg – 15/10lbs
9.⁠ ⁠9m Burpee broad jumps
10.⁠ ⁠Sit-ups
11.⁠ ⁠Cal Erg of choice
12.⁠ ⁠12m Sled pull



Time cap = 40 min



The 12 days of Christmas Mash follows the order from this popular Christmas song. The order is important and most athletes get a little confused when starting. So it is good to get it in your head first:
1; 2 + 1; 3 + 2 + 1; 4 + 3 + 2 + 1; … ; 12 + 11 +… + 1.