Name: Playbook - Eric Hinman - W1/D3 Hyrox
Uploaded: 2022-12-12T13:36:20.124Z
Duration: 45 min
Description: W1/D3 Hyrox

Great workout!! Loved the Deadlift progression

Cassie

Josh

Ryan

Warm up: 3 rounds of 10 dumbbell deadlifts, 10 inch worms, 10 burpees

- Deadlift	15, 10, 4 x 8 64%
- Sandbag hold	Accumulate 5 min	
- Lat Pull Down 4 x 12	

Conditioning
Every 3 minutes for 21 minutes, row 20 calories + 12 burpees jumping over the erg	

Run
10 x 400 at 5k pace

Dumbbell Deadlift

Inch worms

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

Warm up

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

1 arm dumbbell row

- Work for time, distance, or calories
- Increase speed as comfortable

Burpee over rower

Conditioning

W1/D3 Hyrox

Ass kicker, I am so out of shape its pathetic

Carlos

W1/D1 Hyrox

Toni Bringuier

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

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/D3 Hyrox

Community

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