Name: Playbook - Eric Hinman - W7/D2 Hyrox
Uploaded: 2022-12-12T13:36:20.251Z
Duration: 45 min
Description: W7/D2 Hyrox

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

- Bench Press	4 x 5 77
- Med Ball Push-ups	4 x 20
- Tricep Dips 4 Sets to failure

Conditioning
16 minute EMOM, Min 1) 8 bench press at 55%, Min 2) 5 strict pull-ups + 15 air squats

Run
30 min easy + 35 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

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

Med ball push ups

- Lean slightly forward placing more tension on your chest

Dips

- 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

- 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

Conditioning

W7/D2 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

Great workout!! Loved the Deadlift progression

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

W7/D2 Hyrox

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