WOD: Partner
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00 partners each perform 10 burpees together.
HYROX
For time
8 rounds of
200m run
100m farmer's carry 2x16/24kg
12 wall ball shots 6/9kg
WOD: Diane
For time:
21-15-9
Deadlifts (70/102 kg)
Handstand push-ups
Pre-workout
3 sets:
7 deadlifts
– Build to workout weight or slightly over.
WOD: For time
3 rounds for time:
800-m run
1,000-m row
HYROX
Part A: Sled Push
4 sets of 25m
Part B:
4 rounds of
400m run
20 burpees box jumps 50/60cm
2 minutes rest between rounds
WOD: Karen
For time:
150 wall-ball shots (6/9 kg) (2.7/3 m)
Post-workout
8 sets:
:20 weighted sit-ups
:10 rest
HYROX
3 rounds of
4 minutes row for distance
400m very easy run as an active rest
WOD: For time
50 burpees
200 double-unders
50 burpees
HYROX
AMRAP 20'
10 wall ball shots
10 row calories
100m Farmer's Carry 2x16/24kg
add 2 reps and calories on every round
WOD: Helen
3 rounds for time:
400-m run
21 KB swings (16/24 kg)
12 pull-ups
HYROX
4 rounds for time:
800-m run
24 alt. walking lunges holding a med ball 6/9kg
12m Sled pull 70/100kg
WOD: Isabel
For time
30 snatches (43/61 kg)
Pre-workout
On a 10:00 clock:
Build to a heavy 3-rep power snatch
– Perform touch-and-go reps.
– Rest 1:00-2:00 between lifts.
HYROX
ΕΜΟΜ 24'
Minute 1: 12-18 Row calories
Minute 2: 10-15 Push-Ups
Minute 3: 10-15 Bike or Ski Calories
MInute 4: rest