Hyrox Team

Warmup:
**********
300m Run

2 Rounds of:
10m High knees
10m Bum kicks
10m Straight leg bounds
10m Carioca
10m A-Skips

WOD prep:
***********
9x 20sec on / 10sec off
Down ups / Baby burpees / 5 Burpees
Box step ups / Jumps / Jump overs
Alt. Good mornings / Air squats / Lunges

Dumbbell:
5/5 DL
5/5 Hang snatch
3/3 Burpee DL
4 Alt. Devil press

Build up to workout weight:
2-4 Devil press
RX: 2x15/10

5-10m Walking lunges 20/10
10 Russian KB Swings 24/16
10 Wall balls


„HYROX TITAN“

For Time:
**********
Buy-in: 1k Run

50 Devil press 2x15/10
100m Walking lunges 20/10
40m Burpee broad jumps

500m run

60 Wall balls
40 Burpee box jump over
80 KB Swings 24/16

500m Run

50m Farmers carry 2x 24/16
1k/900m Row
75 Air squats

Buy-out: 1k Run