31/3 & 03/04/26 Hyrox wk 1/12

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 (10 min)

• 2 rounds:

  • 10 air squats

  • 8 push-ups

  • 10 alternating lunges

  • 10m bear crawl

  • 30 sec Wall lean march

    
    

Main Workout:

30min Run

*15min out and back

Cool Down (10 min)

• Easy bike or walk 5 mins

• Mobility: thoracic extensions, couch stretch