Name: Playbook - Eric Hinman - W8/D3 Hyrox
Uploaded: 2022-12-12T13:36:20.277Z
Duration: 45 min
Description: W8/D3 Hyrox

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

- Deadlift	15 (40%), 12 (50%), 8 (64%), 6 (75%), 2 (89%), 2 (91%), 1 at 100%
- Pull ups	4 x 5 weighted
- Dumbbell Row 4 sets of 10 each arm

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

Run
8 x 1000 at 5k 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

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

1 arm dumbbell row

Sled pull

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

- 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

Conditioning

W8/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

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

Austin

W4/D2 Hyrox

W4/D3 Hyrox

W4/D4 Hyrox

W4/D5 Hyrox

Was brutal de last 4 round, but I star noticed my change in body! This plan is brutal! 💪🏽

W8/D3 Hyrox

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