14 & 17/10/25 Hyrox week 7/12

Aaron Marcelino
Oct 11, 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%

- Deadlift: 5x6

- DB Box Step Ups 5x8

- 5x400m sprint @ 90% effort

Into

- 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):

AMRAP

- 1000m Row

- 40m Sled Push (heavy)

- 40m Pull (heavy)

- 200m Farmers Carry (heavy)

- 100m Walking Lunges (light)

- 40 Wall Balls

- 3x300m tempo runs

Cool Down (10 min):

- Bike + deep stretching

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