Hyrox

Warm up:

6 x 30 sec on / 10 sec off:
A) Row
B) Ski
C) Bike


Strength: Back squat

Warm up: Body weight only
10 Narrow stance air squats
10 Wide stance air squats


With an empty barbell:
5 Back squats, down slow, up fast
5 Back squats, 3 sec pause in the bottom position
5 Back squats, one and a halves

Back Squat
5 x 5, go every 3 min.


Workout:

2 rounds:
8 x 30 sec hard / 30 sec rest:
A) Row
B) Ski
C) Bike
D) 10m Shuttle run


Rest 2 min between rounds.

Alternate between A, B, C and D.