Name: Playbook - Eric Hinman - W6/D3 Hyrox
Uploaded: 2022-12-12T13:36:20.238Z
Duration: 45 min
Description: W6/D3 Hyrox

Warm-up: 3 rounds of 10 dumbbell deadlifts, 10 inch worms, 10 burpees

- Deadlift	15, 10, 8, then 1 x 20 @ 67%
- Pull ups	6 sets to failure
- Low Cable Row 4 x 15

Conditioning 
3 Rounds For Time: 100' Sled Push (whatever your hyrox weight is) / 100' Sled Pull / 100' Farmers Carry 55#

Run
4 x 1000 at 10k pace

Dumbbell Deadlift

Inch worms

- 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

Warm up

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- 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

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

W6/D3 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

W6/D3 Hyrox

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