Name: Playbook - Eric Hinman - W4/D1 Hyrox
Uploaded: 2022-12-12T13:36:20.187Z
Duration: 45 min
Description: W4/D1 Hyrox

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

- Front Squat	5 x 5 @ 70	
- Pause Front Squat 4 x 3  @60	
- Goblet Squats 4 sets of 15 with a moderately heavy weight, you should have a few reps left in the tank

Conditioning
1 Round for time: 1,000m row, 50 barbell thrusters, 30 pullups

Run
35 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

- 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

Pause 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

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

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Thruster

- 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

Conditioning

W4/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

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

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! 💪🏽

W4/D1 Hyrox

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