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    HYROX SATURDAY 9-3-24

    HYROX SATURDAY – TEAM BATTLE TEAMS OF 4-5 (Number depending) Switch Every 30 Seconds For Max Reps – Each Rest = 160m – 250m Run 1-20 = Burpee Broad Jumps (Lengths) 11-40 = Sled Push @ 125kg 41-60 = Lengths Farmers Carry 61-80 = RAM Lunges 55/33

    Published on: 8 March 2024 by

    HYROX THURSDAY 7-3-24

    HYROX THURSDAY 7-3-24 WORK-OUT: IN PAIRS 800m assault Run 1000m ski 800m Hit mill run 12 lengths sled push (175/150) 800m outdoor run 1000m row 800m assault run 12 lengths sled drag  @ 150/125 800m hit mill run 2000m bike erg 800m outdoor run 12 lengths sb  lunge walk **Run Sub – Rogue Echo Till […]

    Published on: 6 March 2024 by

    HYROX TUESDAY 5-3-24

    HYROX TUESDAY 5-3-24   WORK-OUT: IN PAIRS 10 min x 4 90 sec rest 30 cal rogue echo 400m run 50 Russian kb swing 32/24 Amrap rogue echo 30 cal row 400m run 50 wall balls Amrap row 30 cal bike erg 400m run 50 SB lunges Amrap bike erg 30 cal ski 400m run […]

    Published on: 4 March 2024 by

    HYROX THURSDAY 29-2-24

    HYROX THURSDAY 29-2-24 WORK-OUT: IN PAIRS AFAP – Add 6 Reps to each movement each round. 18  wall balls 12 calories assault runner 6 DB lunge (22.5/15) AFAP – Add 6 Reps to each movement each round. 18 single kb Deadlift @ 48/32 12 calorie rogue echo 6 box JUMP over (20” length ways) AFAP […]

    Published on: 28 February 2024 by

    HYROX TUESDAY 27-2-24

    HYROX TUESDAY 27-2-24 WORK-OUT: In pairs complete 100 cal row 90 double kb foward step lunges (16/12) 800m Hit mill 100 cal rogue echo bike 90 D ball 20/30 800m ski 100 cal assault runner 90 SINGLE  DB box step up (22.5/15) (20”) 80 cal bike erg (level 10 standing)

    Published on: 26 February 2024 by

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