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Söndag 27 april
Hyrox
3 min efforts with 30 sec transitions for 12 rounds.
Divide class into 4 zones, with athletes completing each zone 3 times.
Focus on quality efforts on ergs under muscular fatigue and endurance under aerobic fatigue.
Zone 1 & 3: 3 min erg intervals, aim for 750-850m+
Zone 2: A combination of push and pull; target 3 sequences.
Zone 4: 3 min movement-based couplet; 10-15m farmer's carry and 10m for burpee broad jumps.
Rep/Interval Scheme: 3 min Work/ 30s Rest, 12 Rounds
Zone 1
RPE 8.5 MAX M Row
Zone 2
Couplet
5x DB Squat thrust
10x DB Push Press
Zone 3
RPE 8.5 MAX M SkiErg
Zone 4
Couplet
30 M KB Farmer's Carry
10 M Burpee Broad Jumps
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