08 & 11/07/25 Hyrox 5/12

Aaron Marcelino
Jul 5, 2025
1 min read

Tuesday

Warm-up (10 min):

- 5 min ski erg + A/B/C skips

- Med ball slams + box jumps

Main Workout (40 min):

- Front Squat: 5x4 @ 80-85%

- RDLs: 3x6- 4x400m sprint @ 90% effort

- Wall Balls EMOM 8 mins (10-15 reps)

Cool Down (10 min):

- Walk + stretch

Friday

Warm-up (10 min):

- Foam roll + glute activation

Main Workout (40 min):

- 1000m Row- 40m Sled Push + Pull (heavy)

- 60m Farmers Carry

- 60m Walking Lunges

- 40 Wall Balls

- 2x300m tempo runs

Cool Down (10 min):

- Bike + deep stretching

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