Name: Playbook - Eric Hinman - W3/D4 Hyrox
Uploaded: 2022-12-12T13:36:20.173Z
Duration: 45 min
Description: W3/D4 Hyrox

Amaizing workout, body condition. Thank you Eric.

Toni Bringuier

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

- Strict Press	6 x 6 @ 70
- Z Press	4 x 15
- Sled Pull 200' x 3 sets

Conditioning
50 burpee pull ups for time

Run
35 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

- Sit on floor with legs fully extended and a dumbbell in each hand
- Press the dumbbells overhead
- Lower slow and controlled

DB Z press

- Begin standing under a bar with your legs shoulder width apart
- Place your hands on the floor in front of you and hop back bringing your body down to the floor
- Hop forward taking your hands off the floor and jump up grabbing the bar
- Pull yourself up until your head is over the bar

Burpee pull-up

Conditioning

W3/D4 Hyrox

Ass kicker, I am so out of shape its pathetic

Josh

Cassie

Carlos

W1/D1 Hyrox

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

W3/D1 Hyrox

Was amazing!!! The fitness started to improve

W3/D2 Hyrox

W3/D3 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/D4 Hyrox

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