Hyrox Workout

This workout will hit all the right area’s!

Warm up 20-30mins Easy Cycling Zone 2

40-30-20-10

Row or Ski Erg for Calories 40-30-20-10

Wall Balls (8/6kg) 40-30-20-10

Sled Push (50% of Race Weight) add 10kg each week (start 50kg)

20 mins Strength Work

Squat or Leg Press 4 x 8-12 (heavy)

Bench Press or Dips 4 x 8-12

Pull Ups or Bent Over Rows 4 x Max Pulls up or 4 x 8-12 Rows (heavy)

## From the Socials

I love the breakdown of this workout and the introduction of the Movement Prep. We warmed up like this when I sprinted, always doing run-throughs and building the speed in prep to sprint.

Happy Training

Rod