Tisdag 22 april
Hyrox
First Part:
Divide class into two Zones.
Set clock for 60s work, 0s rest; 11 Rounds.
Each Zone has 5 Rounds, followed by 60s recovery and zone switch.
Complete assigned sequence in 1 minute, maximise reps on second exercise.
Restart at the top of the next minute.
Second part:
Divide class into 2 zones: each zone has a 6-minute workout and 1-minute transition.
Zone 1: Partner workout using Sled Push as the timer.
Zone 2: Individual AMRAP Triplet; requires one barbell plate or DBs as alternative.
Format: 11 minutes
Zone 1
Complete 5 Rounds before switching
8xDB Deadlifts
MAX REPS Frogger Pushup
Zone 2
Complete 5 Rounds before switching
20x Russian KB Swings
MAX REPS Hollow Body Rock
Rep/Interval Scheme: 6 min Work/ 60s Rest, 4 Rounds
Zone 1
Partner 1: Sled push (TIMER), Partner 2: Split Squats
20 M Overhand Sled Push
20x KB Hanging Bulgarian Split Squat
Zone 2
AMRAP Triplet
5x Burpee to Plate
5x Barbell Plate Front Raise
10x BB Plate Ground To Overhead (GTOH)
*Divide class into 2 zones: each zone has a 6-minute workout*
