Hyrox Team

Warm up:

400m easy run




For quality:
10m Walking lunges
10m Death march
5 Inch worm to upward dog
10 Alt. Single leg good mornings
10 Hip flow


Strength:

Warmup:

For quality with an empty barbell:
5 Jefferson curls
5 Good mornings
5 RDLs

RDL
4 x 6, go every 3 min.


Workout:

Team of 2

30 min AMRAP:
400m Run (together)
40 Box step overs with sandbag 20/10kg
200m Run with sandbag 20/10kg – 45/20lbs (together)
40 KB Deadlift 2 x 32/24kg – 70/55lbs