PERFORMANCE & FITNESS
Warm-Up.
One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backward
Bunny Hops
Suicides remain forward facing throughout
Followed by…
Two sets of:
Bodyweight Walking Lunge x 20 steps
Air Squat x 10 reps
Then…
A.
Two rounds for time of:
400 Meter Run
400 Meter Ski Erg or Row
400 Meter Run
20 Walking Lunges with Farmer’s Carry (24/16 kg KBs)
400 Meter Run
30 Wall Ball Shots (14/10 lbs)
400 Meter Run
400 Meter Row or Ski Erg
Compare results with February 16, 2022.
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.
35:25
A. Back Squat E2:30
2×305, 2×305, 2×305
4×275, 4×275, 4×275
B. 31:28
w/ 55# dbs, 20# wb, row 400m
rx did not do last time 🙁 35:30
Only one round today – 15:56 with 50# DB and 20# WB
WU with lots of extra foot, ankle, shin, calf ❤Love! 2 Rounds for Time 400m Run 400m Ski Erg – 1:43 / 1:44 400m Run 20 Walking Lunges in FC w/ 35# DBs – all UB 400m Run 30 Wall Ball Shots @ 14#/9′ – 16/14, 18/12 400m Run 400m Row – 1:48 / 1:48 Runs Outside between 2:10-2:35 Round times – 17:45 / 18:13 = 35:58 2:12 slower than in Feb, but I ran on TM in Feb. So figured today would be slower. My hip was a huge factor today in the runs..almost quit after the first round,… Read more »
Good job!
nice job fighting through the hip!!
A Wod Rx 31:28
B Weightlifting session
Weightlifting after that slug fest..damn!!!
Thats why i cant barely mover right now haha
RX’d w/rows
33:10
Great job CodyB!!
Did yesterday’s squats workout
3×2 @ 345
1×4 @ 320, 2×4 @ 315
Recently bought a Torque M1 sled and got to play with it today for some conditioning!! 🥵👍
4x100m push (alternate high/low push handle)
Congrats on the sled Blake..it’s always so much fun getting new gym toys! So jealous!!
Phew
Rowed and scaled to 35lb dbs
36:24
1st round 17:41
2nd 18:43
Nice work Shan!
24:54. Rows for both rounds, 50 pound DBs for lunges, and 20 pound WBs
Killin it Dris…outstanding!!!
Rx’ w/ row
13:03
27:31
Great time Alban!!
500M row instead of 400M run
Ski ergs for all 4 this or that’s
27:22
Gotta compare what I did last time, but first conditioning in 8-9 days so happy with the time.
That’s a really great time for no conditioning in over a week Getty!
34:22 RX’d
Row both rounds (no ski erg)
Great job Lee!
28:44 Rx (Row)
14:00
14:44
Great job keeping the round time close Zach!