WARM UP – MOBILITY
Review rowing positions and mechanics, then;
1 round: (start on the row or run)
2 min Row (~30s: easy / medium / moderate / hard pace)
12-15 Air squats
400m Run
8-10 Burpees
—
Hip / Squat openers, calf & pec stretches
—
Review Run routes and WOD movement / options / standards
WOD A
*Nowhere to Hide (Hyrox Pro)*
Complete for time:
50 Cal Row
50 Wallballs (20/14 – 10/9ft)
1000m Run
50 Burpees to 45lb plate
1000m Run
50 Wallballs (20/14 – 10/9ft)
50 Cal Row
—
Time cap: 32 min
Partner up on a rower and stagger 2nd heat by 5 mins (faster athlete goes first)
— OR —
*Nowhere to Hide (Hyrox Open)*
35 Cal Row
35 Wallballs (20/14 – 10/9ft)
800m Run
35 Burpees to 45lb plate
800m Run
35 Wallballs (20/14 – 10/9ft)
35 Cal Row
—
Time cap: 32 min
Partner up on a rower and stagger 2nd heat by 5 mins (faster athlete goes first)
(Last completed Aug 28th, 2024)
ACCESSORY
3 rounds for quality:
100m Farmers Carry (heavy as possible but must be unbroken – KB or DB)
12-15 Side plank hip lifts + 15-20s Side plank hold / side
– rest 60-90s between rounds
