Name: Playbook - Eric Hinman - W1/D4 Hyrox
Uploaded: 2022-12-12T13:36:20.129Z
Duration: 45 min
Description: W1/D4 Hyrox

Cassie

Warm up: 3 Rounds of 5 strict pull ups, 10 toes 2 bar, 15 push ups, 10 cal row

- Strict Press	6 x 8 @ 60	
- DB Shoulder Press 4 x 12	
- Sled Pull 100' x 3 sets

Conditioning
4 rounds for time: 10 strict press at 50% of your 1 rep max, 75 double unders or 150 single unders

Run
30 minutes easy

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Start by hanging on the bar, kip your body until feet touch the bar

Toes to bar

- 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

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

Warmup

Strict press

DB Shoulder Press

Sled pull

- Jump rope with rope passing under your feet twice with each jump

Double unders

Cinditioning

W1/D4 Hyrox

Ass kicker, I am so out of shape its pathetic

Josh

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

Great workout!! Loved the Deadlift progression

Ryan

W1/D3 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/D4 Hyrox

Community

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