Warm-Up | Performance & Fitness
One set of:
“General Running Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
Run x 200m
Followed by…
Two sets of:
Box Step-Up x 10 reps
Hand Plank Shoulder Taps x 20 reps
Row x 30 seconds
Then…
“Roxy #1″
For time:
800 Meter Run
800 Meter Ski Erg or Row
800 Meter Run
40 Box Jumps (24″/20”)
800 Meter Run
40 Push-Ups
800 Meter Run
800 Meter Row or Ski Erg
Compare results to April 24, 2024.
This workout mimics elements of a Hyrox race and will help individuals start to get a feel for pacing and approach. We’re excited about helping people prepare for recreational Hyrox races and showing up in force with Invictus members and followers at several upcoming races.
26:10
29:29 50 sec slower than Jan 2022 when I did it last. I did the back squats yesterday from last week so not an ideal set up to run fast. Also I was hitting 6-10 miles for long runs once a week at that point.
Just getting back into longer distance running for the season with the weather starting to cool
Due to no gym available today did as follow:
2400m run
40 jump on low wall
800m run
40 push ups
1600m run
29:35 min
25:26 minutos