15 & 18/07/25 Hyrox 6/12

Aaron Marcelino
Jul 12, 2025
1 min read

Updated: Jul 18, 2025

Tuesday

Warm-up (10 min):

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

- Med ball slams + box jumps

Main Workout (40 min):

- Front Squat: 4x5 @ 80-85%

- RDLs: 4x6

- 4x400m sprint @ 90% effort

finish with

- 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

Recent Posts

See All

17 & 19/02/26 Legends

Tuesday Warm-Up Flow General Prep 2 Sets: For Quality 1:00 Row 5/5 World's Greatest Stretch 20 Lateral Line Hops :20/:20 Side Plank 10 Down Dog Toe Touches Specific Prep 2-3 Sets: Getting into sta

17 & 19/02/26 Newstart

Tuesday Warm-Up Flow General Prep 2 Sets: For Quality 1:00 Row 5/5 World's Greatest Stretch 20 Lateral Line Hops :20/:20 Side Plank 10 Down Dog Toe Touches Specific Prep 2-3 Sets: Getting into sta

16 & 18/02/26 Weightlifting wk 7/12

Monday Snatch 1x4 40,45,50 1x3 55,60,65 4x2 70 Clean 1x4 40,45,50 1x3 55,60,65 4x2 70 Accessories 3x10 Seated DB Arnold Press 3x10 DB Renegade Row 3x10 Diamond Push-Ups 3x10 2DB Lunges Wednesday Push

Comments

Post: Blog2_Post