Name: Playbook - Eric Hinman - W1/D1 Hyrox
Uploaded: 2022-12-21T17:03:54.560Z
Duration: 80 min
Description: W1/D1 Hyrox

Ass kicker, I am so out of shape its pathetic

Josh

Cassie

Carlos

Hector

A. 135 
B. 115
C. Complete
D. 18:00 mins 
E. Ran out of time
Not a 45 min workout as advertised.

Garrett

I using this program for my Spartan race season! Solid strength and anaerobic workout 🏋️‍♀️🏃🏻

Toni Bringuier

Samppa

Luiz Fernando Tibério Fernandez

Ryan

Warm up: 3 rounds of 20 air squats, 20 push ups, 5 inch worms

- Front Squat 4 x 10 @ 60 
- Pause Front Squat 4 x 3 @ 55
- Wall Sit - 4 sets of 60 second hold, 45 seconds rest in between sets

Conditioning
3 Rounds for time: 1,000m row, 30 wallballs

Run
30 min easy run

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Inch worms

Warmup

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat @60%

Pause Front Squat @55%

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

W1/D1 Hyrox

I had to do the diamond and hand release pushups on my knees to get significant reps… I am weak and out of shape!

W1/D2 Hyrox

Great workout!! Loved the Deadlift progression

W1/D3 Hyrox

W1/D4 Hyrox

W1/D5 Hydrox

Great workout! Subbed the rower for
The fan bike since I didn’t have one!

W2/D1 Hyrox

Tough!! Upper body is challenging for me!

Chris

W2/D2 Hyrox

That was the hardest workout I’ve ever done.

W2/D3 Hyrox

Today was heavy for my legs in sled push 175kg

W1/D1 Hyrox

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