December 13, 2024 – Performance and Fitness

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.

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Char
Char
December 15, 2024 8:31 am

34:22

Ruru
Ruru
December 13, 2024 2:51 pm

38:25🤮

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