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24 & 27/06/25 Hyrox week 3/12

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:

800m 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 2–3 min between rounds.


Cool Down (10 min)

  • Easy bike or walk 5 mins

  • Mobility: thoracic extensions, couch stretch

 
 
 

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