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

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

Garrett Brown

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

W1/D2 Hyrox

Josh

W1/D3 Hyrox

W1/D4 Hyrox

W1/D5 Hydrox

W2/D1 Hyrox

W2/D2 Hyrox

W2/D3 Hyrox

W2/D4 Hyrox

W2/D5 Hyrox

W3/D1 Hyrox

W3/D2 Hyrox

W3/D3 Hyrox

Amaizing workout, body condition. Thank you Eric.

W3/D4 Hyrox

W3/D5 Hyrox

W4/D1 Hyrox

Austin

W4/D2 Hyrox

W4/D3 Hyrox

W4/D4 Hyrox

W4/D5 Hyrox

W5/D1 Hyrox

W5/D2 Hyrox

W5/D3 Hyrox

W5/D4 Hyrox

W5/D5 Hyrox

W6/D1 Hyrox

W6/D2 Hyrox

W6/D3 Hyrox

W6/D4 Hyrox

W7/D1 Hyrox

W7/D2 Hyrox

W7/D3 Hyrox

W7/D4 Hyrox

W7/D5 Hyrox

W8/D1 Hyrox

W8/D2 Hyrox

W8/D3 Hyrox

W8/D4 Hyrox

W8/D5 Hyrox

W1/D1 Hyrox

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