Name: Playbook - Eric Hinman - W5/D5 Hyrox
Uploaded: 2022-12-12T13:36:20.225Z
Duration: 45 min
Description: W5/D5 Hyrox

Warm-up: 3 Rounds of 20 jump squats, 15 cal bike, 5 inch worms

- 40 min EMOM	14 Row / 12 GHD Sit-ups / 8 Burpee Box Jumps / 12 Lunge
- Farmers Carry	400m 55# KB or DB
- Dead Hang Accumulate 5 min (hang from a pull-up bar)

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

Jump squats

Fan bike

Inch worms

Warm up

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

- Place hips on pad
- Legs remain bent as the torso descends
- Legs extend to initiate the ascent
- Core remains braced
- Complete when both hands touch the foot pad

GHD situp

Burpee Box Jump Overs

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

Emom

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

I use 60 or 70# for this. Pick a weight that you can do without setting the weight down

DB farmers walk

Dead hang

W5/D5 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

W5/D5 Hyrox

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