Name: Playbook - Eric Hinman - W3/D1 Hyrox
Uploaded: 2022-12-12T13:36:20.159Z
Duration: 45 min
Description: W3/D1 Hyrox

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

- Back Squat	4 x 10 64	
- Front Squat	4 x 5 64	
- Wall Sit - 4 sets of 60 second hold, 45 seconds rest in between sets

Conditioning
40-30-20-10 jump squats, 30-25-20-15 hand release push ups

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

- 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

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

Wall sit

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand release push ups

Conditioning

W3/D1 Hyrox

Ass kicker, I am so out of shape its pathetic

Josh

Cassie

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

Ryan

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

W2/D4 Hyrox

W2/D5 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! 💪🏽

W3/D1 Hyrox

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