Wednesday - Hyrox

Rep/Interval Scheme: 1:00 work // :20 rest x 30 rounds

8:00 per zone —> 3x at each station (alternating between A & B)

Zone 1

A: Max reps dumbbell clusters (40/25#)

B: Max meter run

Zone 2

A: Max meter underhand sled push (sprint; light weight)

B: 2x kettlebell halo + 2x kettlebell goblet squat

Zone 3

A: Max reps dumbbell bench press (40/25#)

B: Max meter ski erg (sprint)

Zone 4

A: Max reps kickstand dumbbell RDL (40/25#)

B: Max reps lateral jump burpees

Zone 5

A: Max meter row (sprint)

B: Max meter dumbbell front rack walking lunge (40/25#)