Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
10 KB Upright rows
10 Push up
10 Knee to chest
10/10 Kneeling KB Halo
Biceps & Triceps
Pausing chin ups
4 sets of 5 reps of pausing Chin ups
*pause 5 secs at the top
Superset 1
3 Supersets:
10 Barbell Skull Crusher
8/8 Alt crossover hammer curls
Superset 2
3 Supersets:
12 Incline DB Hex press
8 Barbell curls with slow descent
Superset 3 (optional)
3 Supersets:
6-10 Clap or explosive push up
6-10 Close grip Pull up
METCON
Warm up
2 Round:
200m run
10 walking lunges
5 burpee
10 Sit up
15 Air Squat
Conditioning
HYROX Physical Fitness Test
- 1000m Run
- 50 m Burpee Broad Jumps (90 cm)
- 100 Alt. Lunges
- 1000m Row.
- 30 Push Up (Hand Release)
- 100 Wallballs (7/5kg)
Gold < 22 mins
Silver < 26 mins
Bronze < 30 mins
Time cap 36 mins