HYROX
Delta
1 round
1 mile run
60 reverse lunges with bar on back 45/33
3 legless rope climbs
30 unbroken wall ball 14/10
2 rounds
2/3 mile run
40 reverse lunges 45/33
2 legless rope climbs
20 unbroken wall ball
3 rounds
1/3 mile run
20 reverse lunges
1 rope climb
10 unbroken wall ball
*5 burpee penalty for breaking wall ball
*100th st to 158th ave=2/3 mile
*101st run-159th ave=1/3 mile
Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
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
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