Breaking down my full week of training - 6 Weeks Out From HYROX

Come with me each day throughout my week of training, 6 weeks out from my first HYROX in Taipei.


In depth breakdown:
0:00 Intro
1:48 Warm Up
3: 50 Core Engagement

4:40 MONDAY (FULL BODY)
Hip thrust 3X8-10
Step ups 3x6-10
RDLs 3X8-10
Lat Pull Downs 3X8-10
Face Pulls 3X10
AMRAP Pull Ups x 3

9:37 TUESDAY (INTERVAL RUN & CORE)
4 mins hard pace into 3 mins jog pace for 3 rounds (28mins)
Dragon Fly Progressions 10 reps

3 Sets Of:
Engaged Hollow Hangs AMRAP
Weighted Hanging Knee Raises x10
Hanging Around The Worlds x 6-10
Hanging L - Sit AMRAP

2 Sets Of :
Weighted Marches x 10
Standing Windmill x 10

14:11 WEDNESDAY (FULL BODY)
Squats 4 x 8-10
Pendulum Squats 3X8-10
Leg Extensions (single leg, then double) 2 sets of 10,10,10
Shoulder Press 3X8-10
Bicep Curl - (5x5 single into 5 together, repeat with hammer curls)
Bicep Curl - 21's
Weighted Push Ups 3X8-10

23:45 THURSDAY (EASY RUN 40MINS)

24:00 FRIDAY: HYROX SIM
1. RUN 500m 2. RUN 500m
SKI 500m SLED PUSH 25m

3. RUN 500m 4. RUN 500m
SLED PULL 25m BPBJ 40m

5. RUN 500m 6. RUN 500m
ROW 500m FARMERS CARRY 100m

7. RUN 500m 8. RUN 500m
SANDBAG LUNGES 50m WALLBALLS 50

29:50 SATURDAY (LONG RUN 10KM)

31:02 Recap

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