Accessory
Gymnastics Test: Pull-ups
Test one of the following:
* Level 1: The lightest band that you can perform one strict pull-up with
* Level 2: One set of max, unbroken strict pull-ups or chin-ups
* Level 3: Max weight strict pull-up 1RM
WOD
Teams of 2
3 Rounds For Time:
100 Double Unders (each/same time)
50 Strict Sit Ups, split as needed (Partner holds plank on elbows)
40-30-20 Deadlifts 80/60 kg
*Ask your coach for scaling options.
Accessory
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
Hyrox Class – 18:30
STRENGTH
5×5 (RPE 6-7)
Seated Shoulder Press
WOD
1-2-3 ROUND
50m Shuttle Run
25 Box Jump Over
50m Shuttle Run
25 Sandbag Squats
-3 min Rest-
4-5-6 ROUND
25 cal Ergo
50m Walking Lunges
25 Cal Ergo
50m Overhead Walking Lunges
(every Rounds after 1 min rest)