16 & 19/12/25 Hyrox week 4/12

Tuesday

Warm-up (15 min)

• 5 min row or ski erg (easy pace)

• Dynamic mobility (hip openers, T-spine rotations)

• Activation: glute bridges, banded walks, A-skips x 10m

  
  

Main Workout

4 Rounds (30min Cap)

6 Back Squat @ 75–80% 1RM

5 Deadlift @ moderate weight (speed focus)

15 Standing Wall Ball Practice:

1000m Run

Cool Down (10 min)

• 200m walk

• Foam rolling: quads, glutes, calves

• Long lunge stretch, pigeon pose

  
  

Friday

Warm-up (15 min)

• 3 rounds:

  • 10 air squats

  • 8 push-ups

  • 10 alternating lunges

  • 10m bear crawl

    
    

Main Workout (HYROX Sim Style Circuit) Complete 2-3 rounds:

• 250m Ski Erg

• 50m Sled Push (moderate weight)/Plate Push

• 50m Sled Pull/Plate Pull

• 80m Burpee Broad Jumps

• 100m Farmers Carry (heavy)

• 100 Wall Balls (broken into sets of 20)

  
  

Rest 2 min between rounds.

Cool Down (10 min)

• Easy bike or walk 5 mins

• Mobility: thoracic extensions, couch stretch