WARM UP Worlds Greatest Stretch 10 kb deadlifts 10/10 alt kb rows 10 inch worm push ups 10 kb swings STRENGTH 7 Rounds 1 Rope Climb -...

WARM UP Worlds Greatest Stretch 10 Second L- Hang 20 Second Plank 1o Strict Hanging beg Raises 20 Second Side Plank 30 Second Wall Facing...

3 RFT: 500m Ski/Row 100ft KB Lunge (35/20 x 2) 100m Farmer Carry (53/35 x 2) 1000m Run *Accumulate 300ft Sled Push or Pull throughout

Please Note This will be the same workout for Friday Night Ligjts Warm Up 5 minutes of double under practice Conditioning A-B-A, 3 minute...

WARM UP Worlds Greatest Stretch 30 Seconds Of Bach GobletSquat Mold Plank Split Squat Hold Side Plank Hold Strength Every, 90 Seconds x5...

WARM UP * HYROX ONLY → Mile Run Pre Worm Up Worlds Greatest Stretch Dynamic Dills - High Knees Bus Kicks Side Shuffles High Kicks...

WARM UP 50 FF Bear Walk 30 second Dead Hang 5 Wall walks/ 10 Inch worm Pushups 30 Second active hang 5 Negative Pall ups STRENGTH 6...

Warm Up WorldsGreatest Stretch 3xs 3/3 KneesQuarToes Split Squats 5/5 KB Sumo Dead lift High Pulls 7 V ups STRENGTH 6 Rounds 3/3 Single...

Warm up 200 meter run-slow Worlds greatest stretch 200 meter run-fast 3 rounds 3 kb clusters-Build weight 3/2 cal bike 3/2 cal ski Hyrox...

Warm up 30 second hollow hold-Day 3 of the challenge 1 minute of each Row Bike Ski Conditioning 3 rounds in two minutes 10/7 cal row IRT...

Warm up World’s greatest stretch 30 second goblet squat hold 30 second dead hang 30 second handstand hold 30 second Active hang Three...

Endurance For time, with a partner 1/2 mile run 100 cal bike 1/2 mile run 100 cal ski 1/2 mile run 100 cal row 1/2 mile run 100 burpees...

WARM UP Worlds Greatest Stretch 30 Seconds Of Each Active Hang Planks KB Deadifts Strength 5 Rounds 8 Close grip bench Presses 8/6 Cal...

WARM UP Worlds Greatest Stretch 5/5 Knees Over Toes Split Squats 30 Second V Sit 5/5 Lateral Lunges 30 KB Swings STRENGTH 5 Rounds 4 Long...

Warm up /Mobility 2 Rounds 8/8 Deadbugs 5/5 Worlds greatest stretch rotations 8 Bootstrapers Strength Every other minutes x 5 3 Back...

Warm up 2 rounds 1 minute of each Run Row Ski bike Conditioning mixed Tabata Mountain.climbers Goblet squats Hand to hand swings V ups...

Warm up World‘s greatest stretch 30 seconds of each Wall facing squat hold Side plank Single leg deadlifts Push ups STRENGTH EMOM5 2 hang...

WARM UP Worlds Greatest Stretch With an Emply Bar 10 Deadlifts 1o Rows 1o Power Cleans 10 Front Squats 10 Back Squats STRENGTH 7...

Warm up Worlds greatest stretch 1 minute row 100 meter run 30/30 second side plank 10 kb high pulls HYROX For Time-Solo or with a...