21 & 24/10/25 Hyrox week 8/12

Aaron Marcelino
Oct 18, 2025
1 min read

Updated: Oct 24, 2025

Tuesday

Warm-up (10 min):

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

- Med ball slams + box jumps

Main Workout (40 min):

AMRAP

- Front Squat: 4x4 @ 80-85%

- Deadlifts: 4x6 @80-85%

- 4x500m sprint @ 90% effort

@3min go Into

- Wall Balls EMOM 10 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 (heavy)

- Pull (heavy)

- 200m Farmers Carry (moderate)

- 50m Walking Lunges

-50m Burpee Broad Jump

- 40 Wall Balls

- 1000m Run

Cool Down (10 min):

- Bike + deep stretching

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