Name: Playbook - Eric Hinman - W8/D1 Hyrox
Uploaded: 2022-12-12T13:36:20.269Z
Duration: 45 min
Description: W8/D1 Hyrox

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

- Front Squat	5 x 5 72
- Pause Front Squat	4 x 3 62
- Narrow Stance Goblet Squats 4 sets of 15 reps to failure

Conditioning
10 x 20 cal rowing intervals at 80 % effort, rest 60 sec after each set

Run
45 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

Kb goblet squat narrow stance

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

Conditioning

W8/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

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

W8/D1 Hyrox

More workouts from Eric Hinman