Name: Playbook - Eric Hinman - W4/D2 Hyrox
Uploaded: 2022-12-12T13:36:20.182Z
Duration: 45 min
Description: W4/D2 Hyrox

Austin

Warm-up: 3 rounds of 5 burpee broad jumps, 15 cal bike, 15 cal row

- Bench Press	4 x 6 70
- Incline Press	4 x 10
- Med Ball Push ups 4 sets to failure

Conditioning
32 minute EMOM: 14 burpees, 16 kb swings 53#, 12 strict press at 50%, 14 cal row

Run
30 min easy + 30 jump squats every 7 min

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

Fan bike

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

Warmup

Dumbbell bench press

DB Incline Bench Press

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Strict press

Conditioning

W4/D2 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/D1 Hyrox

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

W4/D3 Hyrox

W4/D4 Hyrox

W4/D5 Hyrox

W5/D1 Hyrox

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W5/D5 Hyrox

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W4/D2 Hyrox

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