18 & 21/11/25 Hyrox wk12/12

Aaron Marcelino
Nov 15, 2025
1 min read

Tuesday

Warm-up (10 min):

- Sprint drills + mobility

Main Workout (40 min):

- 3 Round HYROX-style combo:

1000m Ski

40m Sled Push + Pull

800m Run

60m Farmers Carry

50 Wall Balls

Cool Down (10 min):

- Walk + foam roll + breath work

Friday

Warm-up (10 min):

- Row/Ski + banded mobility + planks

Main Workout (40 min):

- Full HYROX Simulation (modified):

400m Run

800m Ski

400m Run

30m Sled Push

400m Run

30m Sled Pull

400m Run

60m Burpee Broad Jump

400m Run

800m Row

400m Run

80m Farmers Carry

400m Run

80m Lunges

400m Run

60 Wall Balls

Cool Down (10 min):

- Recovery walk + stretch + Breath work

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