General Warm-Up
Grab a Partner
*Partner 1 will Bike at a slowly increasing pace while Partner B completes the following – Switch after ever exercise*
Calf and Hamstring Combo Stretch X :30 / Leg
Medball Weighted Calf Raises x 20
Medball Speed Skaters x 20
Leg Swings x :30 / Side
“Roxy #4”
For time:
800 Meter Run
800 Meter Ski Erg or Row
800 Meter Run
40 Back Squats (155/105 lbs)
800 Meter Run
40 Burpee Broad Jumps (3′ minimum)
800 Meter Run
800 Meter Ski Erg or Row
800 Meter Run
Time Cap = 40:00 – please adjust distances accordingly.
This workout mimics elements of a Hyrox race and will help individuals start to get a feel for pacing and approach.
34:22
38:25🤮