top of page

18 & 21/11/25 Hyrox wk12/12

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

 
 
 

Recent Posts

See All
17 & 19/03/26 Newstart

Tuesday Warm-Up Flow General Warm-Up 1-2 Sets 1:00 Cardio of Choice 10   Bootstrap Squats :15/:15   Banded Front Rack Stretch :20   Extended Plank Reverse Bridge 1:00 Jump Rope (moving from singles to

 
 
 
17 & 19/03/26 Legends

Tuesday Warm-Up Flow General Prep: (6-8 min) 300m Run —  20 Line Hops (Forward and Back)  20 Line Hops (Lateral)  :30 Down Dog Calf Gas Pedals 20 Glute Bridges  :20/:20 Single Leg Glute Bridge Hold Sp

 
 
 
20/03/26 Friday Workout of the Day

Warm-Up Flow 2 Sets: For Quality 10   Banded Pull throughs 12   Banded Pull Aparts 5/5 Dumbbell Windmills 20   Bear Plank Shoulder Taps 8-10 Deficit Push-Ups :15 Hollow Hold Specific Prep 3 Sets: 3-5

 
 
 

Comments


Post: Blog2_Post
  • Facebook
  • Instagram

©2021 by Rising Sun Fitness.

bottom of page