Name: Playbook - Eric Hinman - W2/D1 Hyrox
Uploaded: 2022-12-12T13:36:20.137Z
Duration: 45 min
Description: W2/D1 Hyrox

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

- Back Squat	4 x 10 62
- Front Squat 4 x 5 62
- Goblet Squats 4 sets of 15 with a moderately heavy weight, you should have a few reps left in the tank

Conditioning
20 minute EMOM) Min 1) 14 cal bike, Min 2) 8 box step overs

Run
30 min easy

- 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

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat @62%

- 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

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB goblet squat

Fan bike

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

DB box step ups

Conditioning

W2/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

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

Toni Bringuier

Samppa

W1/D1 Hyrox

Carlos Mifsud

Chris

W1/D2 Hyrox

Josh

Ryan

W1/D3 Hyrox

W1/D4 Hyrox

W1/D5 Hydrox

W2/D2 Hyrox

W2/D3 Hyrox

W2/D4 Hyrox

W2/D5 Hyrox

W3/D1 Hyrox

Was amazing!!! The fitness started to improve

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

Was brutal de last 4 round, but I star noticed my change in body! This plan is brutal! 💪🏽

W2/D1 Hyrox

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