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PART A: HYROX STRENGTH

Buy-In: 500m Row/480m Run/ 500 Ski

50 HEAVY MB or DB goblet Squats (x1) 25/17kg

50 Box Jumps

50 Reverse Lunges (each side) /DB farmers hold/ MB on Shoulder

50 Deficit Pushups/ HSPU

50 Ring Rows/ Pullups

*perform 220m Run/ 250 Row between each work Station

Buy-Out: 500m Row/480m Run/ 500 Ski

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.