PERFORMANCE & FITNESS
Warm-Up.
Two sets of:
A-Skip x 50 feet
B-Skip x 50 feet
C-Skip x 50 feet
(How to skip!)
Followed by…
Two sets of:
Assault Bike x 60 seconds at moderate pace
Alternating Cossack Squats with Med Ball Hold x 10
Then…
“Teamwork Rox”
Teams of two complete the following for time:
*Station 1 – 800 Meter Run and 1000 Meter Row
*Station 2 – 800 Meter Run and 40 Burpee Box Jump-Overs (24″/20″)
*Station 3 – 800 Meter Run and 50/40 Calories of Assault Bike
*Station 4 – 800 Meter Run and 75 Wall Ball Shots (14/10 lbs)
Each teammate must complete both tasks at each station before either teammate is allowed to begin work on the next station.
Time Cap = 40:00 – please adjust distances accordingly.
Did you know that Hyrox races have various pairs and team divisions that allow athletes to work together to complete the race? These various divisions make Hyrox accessible to athletes of varying abilities, so if your running endurance isn’t quite up for 8km of running, grab a friend or three and sign-up for Hyrox Los Angeles as a pair or on a team! Please click here to register, and use INVICTUSATHLETELA for a 25% discount!
31:58 – Did it solo
3000K Row
40 Box Jump Overs 24″
1000K Row
50 Cal AB
1000K Row
75 Wall Balls 14#
37:26
Catching up on a couple missed days this week A. Behind the neck press in split x 5 – 55# both sets B. Split Jerk w/pauses x 2 – 85#,90,95,100,105,110,115,115,115,115 ***These felt so good! I set up my rack with the safety guards so that I could drop the bar between reps (don’t have jerk blocks)…I know this doesn’t seem possible….but since I’m only 4’11” the safety guards only needed to be about 30ish inches high….???? C. Deadlift x 10 @ 21X1 – 155#, 165, 175 ***I think I actually utilized that 1s pause in the bottom correctly..breath and brace..no… Read more »
“Teamwork Rox”
33:08 with the wife, fun workout!
Did it solo. 38 min on the .