Running Warmup

Structured Running Warm-Up Routine (Total: 8–10 minutes) 🔹 Phase 1: General Warm-Up (2–3 minutes) Purpose: Increase heart rate, blood flow, and core temperature. Exercise Time Light jog or brisk walk (in place or outside) 1 min Jumping jacks 30 sec High knees (moderate pace) 30 sec Butt kicks 30 sec Rest or repeat light jog 30 sec 🔹 Phase 2: Dynamic Mobility (3–4 minutes) Purpose: Loosen joints and dynamically stretch key muscle groups. Exercise Reps Leg swings (forward & back) 10–15 each leg Leg swings (side to side) 10–15 each leg Hip circles (hands on hips) 10 each direction Walking lunges (with optional torso twist) 10 steps Knee hugs to calf raise 5–8 each leg Toy soldiers (straight-leg kicks) 10 each leg 📝 Focus on controlled movement, not speed. 🔹 Phase 3: Running Drills (2–3 minutes – Optional but Recommended) Purpose: Activate key running muscles and improve neuromuscular coordination. Drill Reps A-skips or high knees 2 × 15–20 meters Butt kicks (moving or in place) 2 × 15–20 meters Bounding or strides (lightly exaggerated run) 1–2 × 20 meters

Hyrox Circuit 1

5 Rounds for Time Rest 2 minutes after each round Round 1: 400m Run + 500m Ski or Row Round 2: 400m run + 40 Burpee Broad Jumps (may do in place with a target jump line of 1 meter away) Round 3: 400m run + 200m Farmer Carry (53/35 x 2 for open) (70/53 x 2 for Pro) Round 4: 400m Run + 60 Sandbag Lunge (Can use dumbbells at side of no sandbag) Round 5: 400m Run + 100 Wall Balls (14/10 Open, 20/14 Pro)

Running Recovery Cooldown

12 minute slow emom of the following 1 minute bike or slow walk 1 minute spiderman lunge stretch (switch sides at 30s) 1 minute couch stretch 1 minute rest

5 Min Easy Row or Ski 2x 5 DB Snatch (R) 5 DB Snatch (L) 10 Jump Squats

For Time: 50-40-30-20-10 Cal Ski or Row DB Push Press (35/20s x 2) Alt DB Snatch (35/20) DB Front Squat (35/20s x 2)

12 min emom Min 1: 30s plank Min 2: 30s Wall Sit Min 3: Rest

Running Warmup

Structured Running Warm-Up Routine (Total: 8–10 minutes) 🔹 Phase 1: General Warm-Up (2–3 minutes) Purpose: Increase heart rate, blood flow, and core temperature. Exercise Time Light jog or brisk walk (in place or outside) 1 min Jumping jacks 30 sec High knees (moderate pace) 30 sec Butt kicks 30 sec Rest or repeat light jog 30 sec 🔹 Phase 2: Dynamic Mobility (3–4 minutes) Purpose: Loosen joints and dynamically stretch key muscle groups. Exercise Reps Leg swings (forward & back) 10–15 each leg Leg swings (side to side) 10–15 each leg Hip circles (hands on hips) 10 each direction Walking lunges (with optional torso twist) 10 steps Knee hugs to calf raise 5–8 each leg Toy soldiers (straight-leg kicks) 10 each leg 📝 Focus on controlled movement, not speed. 🔹 Phase 3: Running Drills (2–3 minutes – Optional but Recommended) Purpose: Activate key running muscles and improve neuromuscular coordination. Drill Reps A-skips or high knees 2 × 15–20 meters Butt kicks (moving or in place) 2 × 15–20 meters Bounding or strides (lightly exaggerated run) 1–2 × 20 meters

12 x 200m Max Effort 90 Sec rest after each Record each split in your comments and notes

Cooldown Walk

Heroic Warm-up

For Completion

Every 5:00 x 6 15/10 Cal Bike 50ft/12.5m Sled Push/Pull (alternate push and pull every other round and use as close to race weight as possible) 200m Run Rest in time remaining Score is your slowest round for the day so pace well!

Russian Twist

2 x 0:30

GHD Sit-Up

2 x MAX

Hanging Leg Raise

2 x MAX

5 Min Easy Bike 2x 12 x Empty Bar Split Squat (Each Leg) 10 Walking Lunges 10 Air Squats

For Time: 50-30-10 Cal Bike Wall Balls (20/14 for Pro or 14/10 for Open) Dual KB Lunge (53/35 x 2) DB Push Press (35s/20s x 2) *800m Run after each round

Running Recovery Cooldown

12 minute slow emom of the following 1 minute bike or slow walk 1 minute spiderman lunge stretch (switch sides at 30s) 1 minute couch stretch 1 minute rest

Zone 2 Run

45 minutes to an hour of easy zone 2 running. If you find yourself excessively out of breath or out of zone 2 (unable to speak to someone conversationally), walk until you are back there.