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, 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…
A.
“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 20, 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.
28:03
31’06” but I did 400m run instead of 800m and step up box instead of jump
A 31’32”
Nov 28 WOD
A1. Strict Press – 70#, 75, 77, 79, 81
A2. Push Press x max reps @ 70# – 16, 20
***Superset with some ab work
B. Strict Helen on TM – 11:24
400m TM Run – 2:02, 1:58, 1:54 (7.3-7.9mph)
21 KBS @ 16kg – American Swing all UB
12 Strict Pull Ups – singles
***30s faster than in July (ran outside in July) and about 10s slower than my best Strict Helen on TM. Not too bad for an old lady!
RX w/ row
A: 27:50
37:40. Tried first 3 runs on treadmill but left shin was killing me so had to keep slowing down to a walk. Did last run outside in the rain/wind and it felt much better. Screw the damn treadmill.
~24mins ish (had to reset timer during workout as I only queued up 20 mins by accident)
4 mins runs (7.2mph first, 7.5 2nd and 3rd)
3 min rows
UB box jumps and push-ups
A: RX 29:30
Hi,
Roxy #1
34:30 … 1st after 4 months off , a shoulder injury and Covid-19. Really feeling low to see my numbers go that way
Don’t feel bad. That’s a GREAT time considering all your body has been through. Welcome back!
Thank you so much for the words of support.
Solid effort 👊🏻 just think how much better you feel having pulled your trainers on and getting it done!!
100% , just walking back into the gym makes me feel better.
Warmup done ✅
A. Roxy #1 RX
26’06
Done outside in the drizzle! All runs around 3’45-4’00, rows around 2’55, BJ’s 2’50 ish and push-ups UB.
Good push, first time doing this one and prob could shave a bit off in the future 👍🏻
B. Travis’ core workout #1