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

200m Repeats

10 x 200

Running Cooldown

🧘‍♂️ Running Cooldown Routine (Total: 8–12 minutes) 🔹 Phase 1: Active Cooldown (2–5 minutes) Goal: Gradually bring heart rate down and flush out lactic acid. Activity Time Easy jog or brisk walk 2–3 min Deep nasal breathing (in through nose, out through mouth) 1–2 min 🔹 Phase 2: Static Stretching (4–6 minutes) Goal: Lengthen tight muscles and improve flexibility. Hold each stretch 20–30 seconds. 🔸 Lower Body Focus Stretch each for 30s x 2 rounds Standing or lying quad stretch Seated or standing hamstring stretch Figure-4 stretch (lying or seated) Calf stretch (wall or step) Hip flexor lunge stretch Butterfly or frog stretch 🔸 Upper Body (Optional but Helpful) Stretch each around 30s x 2 rounds Standing chest opener (hands behind back) Arm across chest 🔹 Phase 3: Recovery Breathing & Reset (1–2 minutes) Goal: Downregulate your nervous system and promote recovery. Box Breathing Example (1–2 min): Inhale through nose — 4 sec Hold — 4 sec Exhale slowly — 4 sec Hold — 4 sec Repeat for 5–8 cycles ✅ Optional Add-Ons Foam rolling (quads, IT bands, calves, glutes) — 5–10 min

Hyrox General Warmup

🔹 Phase 1: General Warm-Up (3–5 min) Goal: Elevate heart rate and get blood flowing. Easy row or bike 2 min Jumping jacks or jump rope 30 sec High knees 30 sec Air squats (bodyweight) 10–15 reps Arm circles + shoulder rolls 30 sec Rest 30 sec and hydrate if needed Alternate option: 3 min easy jog with a few short stride accelerations 🔹 Phase 2: Dynamic Mobility (3–4 min) Goal: Loosen up key joints: hips, knees, ankles, shoulders, T-spine Movement World's Greatest Stretch (lunge + twist) 3 each side Inchworms to push-up or cobra stretch 5 reps Walking lunges (add overhead reach if desired) 10 steps Deep squat hold with pulses 30 sec Leg swings (forward/back + side/side) 10 each leg 🔹 Phase 3: Muscle Activation (3–4 min) Goal: Wake up glutes, core, shoulders—prevent injury and improve power Movement Glute bridges (double or single leg) 10–12 Banded lateral walks or monster walks 2 × 10 steps Plank with shoulder taps 30 sec Wall balls (light weight) or empty bar thrusters 5–8 reps Empty sled push or walking lunges (bodyweight) Short distance (10–15m)

Every 4:00 x 6 12 Cal Bike 15 DB Goblet Squat (Try 50/35) 10 Burpees Over DB Rest in time remaining Each round should be a sprint effort DB Squats should be unbroken, but challenge yourself with the weight Jump laterally over the DBs for burpees and focus on speed Slowest round completed is score for the day

Hyrox General Cooldown

🧘‍♀️ HYROX Cooldown Routine (Total: 10–15 minutes) 🔹 Phase 1: Active Cooldown (3–5 minutes) Goal: Gradually bring your heart rate down and begin muscle recovery. Exercise Time Easy row or walk (on treadmill or air runner) 2–3 min Deep nasal breathing while walking 1–2 min Arm circles and shoulder rolls 30 sec 💡 If you just finished sled pushes/pulls, focus on relaxing your traps and shoulders during this phase. 🔹 Phase 2: Static Stretching & Mobility (6–8 minutes) Goal: Release tight areas and promote flexibility. Hold each stretch for 30–45 seconds. 🔸 Lower Body (HYROX emphasis) Stretch Each for 30s x 2 rounds Standing or lying quad stretch Pigeon pose or figure-4 stretch Lizard pose or hip flexor stretch Seated straight leg reach Standing calf stretch Wide-leg forward fold or frog stretch 🔸 Upper Body Stretch Each for 30s x 2 rounds Wall or doorway chest opener Child’s pose with arms extended Arm across chest Triceps stretch overhead 💡 Wall balls, ski-erg, and rowing can really tighten the shoulders and lats, so don’t skip upper body stretches! 🔹 Phase 3: Breathwork + Reset (1–2 minutes) Goal: Downregulate the nervous system and promote recovery. Box Breathing Example: Inhale through nose — 4 sec Hold — 4 sec Exhale through mouth — 6–8 sec Repeat for 4–6 cycles Do this lying down or in child’s pose for best effect. ✅ Optional Recovery Add-Ons: Foam Rolling: Quads, glutes, calves, T-spine (5–10 min)

Hyrox Strength Warmup

🏋️‍♀️ HYROX Strength Warm-Up (10–15 minutes) 🔹 Phase 1: General Warm-Up (3–5 minutes) Goal: Raise your heart rate and body temp without fatigue. Exercise Time 1 min easy row, ski, or bike 1:00 Air squats 15 reps Jumping jacks or high knees (low intensity) 30 sec Arm circles + shoulder rolls 30 sec Walking lunges (no weight) 10 steps World's Greatest Stretch 2 reps/side 🔹 Phase 2: Mobility & Dynamic Activation (4–5 minutes) Goal: Open up hips, ankles, shoulders; activate glutes and core. Exercise Sets/Reps Banded lateral walks (glute activation) 2 × 10 steps Glute bridges (bodyweight or banded) 2 × 10 Inchworm to push-up 5 reps World's Greatest Stretch (with T-spine twist) 2/side Arm circles + band pull-aparts (light band) 10–15 reps Deep squat hold with pulses 30 sec 🔹 Phase 3: Movement-Specific Prep (5 minutes) Goal: Prime your nervous system and prep specific HYROX strength movements. Pick 2–4 movements based on your workout. Perform them at ~50–70% effort. Sled Push / Pull Light sled push: 1–2 x 10–15m Light sled pull (with rope or harness): 1–2 x 10m Wall Balls Wall ball Squats: 1–2 x 10 reps (focus on depth + mechanics) Walking Lunges Bodyweight walking lunges: 10–12 reps Then add light kettlebell or dumbbell: 6–8 reps Farmer’s Carry / Sandbag Light KB/DB carry: 2 x 10–15m Sandbag shouldering or carry (light/moderate): 1–2 sets Row or Ski-Erg (if included) 30 sec easy row/ski → 15 sec harder effort

Back Squat

3 x 8

DB Lateral Step-Up

3 x 12

1-Arm DB Row

3 x 12

Lat Pulldown

3 x 12

4 RFT: 15 Cal Bike 12.5m Sled Push 15 DB Squat Clean

Standing Stretch / Mobility Series

Aerobic Warmup

🏃‍♂️ HYROX Aerobic Warm-Up (10–15 Minutes) Perfect for cardio-focused days like zone 2 work, aerobic intervals, or longer hybrid sessions. 🔹 Phase 1: General Warm-Up (3–5 minutes) Goal: Gradually increase heart rate and circulation without overexertion. Exercise Time Easy cardio (row, ski, jog, bike) 2–3 min Air squats (controlled pace) 10–15 reps Jumping jacks or lateral hops 30 sec Arm circles + shoulder rolls 30 sec Toe taps or high knees (low intensity) 30 sec 📝 Use a cardio machine you'll be training on, if applicable (e.g., SkiErg or rower). 🔹 Phase 2: Dynamic Mobility & Activation (4–6 minutes) Goal: Loosen hips, ankles, spine, and activate glutes, hamstrings, and core. Movement Reps/Sets World’s Greatest Stretch (with twist) 2–3/side Walking lunges (optional arm reach) 10 steps Inchworm to push-up or cobra 5–6 reps Glute bridges or banded hip lifts 10–12 reps Banded lateral walks (light resistance) 2 × 10 steps Standing calf raises (slow tempo) 15 reps 🔹 Phase 3: Aerobic System Primer (3–5 minutes) Goal: Start engaging the aerobic energy system and prep for sustained effort. Choose one cardio modality (row, ski, run, bike) and do a build-up over 4 minutes: Minute Intensity 1 Very easy 2 Easy/moderate 3 Moderate (slightly labored breathing) 4 2 × 20 sec pickups @ ~80% effort + 40 sec easy

50-30-20 Cal Row Cal Ski Cal Bike

Core Series for All Ages (Ab Circuit)

Hyrox General Warmup

🔹 Phase 1: General Warm-Up (3–5 min) Goal: Elevate heart rate and get blood flowing. Easy row or bike 2 min Jumping jacks or jump rope 30 sec High knees 30 sec Air squats (bodyweight) 10–15 reps Arm circles + shoulder rolls 30 sec Rest 30 sec and hydrate if needed Alternate option: 3 min easy jog with a few short stride accelerations 🔹 Phase 2: Dynamic Mobility (3–4 min) Goal: Loosen up key joints: hips, knees, ankles, shoulders, T-spine Movement World's Greatest Stretch (lunge + twist) 3 each side Inchworms to push-up or cobra stretch 5 reps Walking lunges (add overhead reach if desired) 10 steps Deep squat hold with pulses 30 sec Leg swings (forward/back + side/side) 10 each leg 🔹 Phase 3: Muscle Activation (3–4 min) Goal: Wake up glutes, core, shoulders—prevent injury and improve power Movement Glute bridges (double or single leg) 10–12 Banded lateral walks or monster walks 2 × 10 steps Plank with shoulder taps 30 sec Wall balls (light weight) or empty bar thrusters 5–8 reps Empty sled push or walking lunges (bodyweight) Short distance (10–15m)

6 RFT: 15 KB Deadlift 100m Farmer Carry 10 Burpee over Kettlebell 12.5m Sled Push/Pull (alternate each round) after each round Use the same weight for KB Deadlifts as Farmer Carry It should be heavy enough where you need to set down the KBs at least 1x during the Farmer Carry Sled Push AHAP

Hyrox General Cooldown

🧘‍♀️ HYROX Cooldown Routine (Total: 10–15 minutes) 🔹 Phase 1: Active Cooldown (3–5 minutes) Goal: Gradually bring your heart rate down and begin muscle recovery. Exercise Time Easy row or walk (on treadmill or air runner) 2–3 min Deep nasal breathing while walking 1–2 min Arm circles and shoulder rolls 30 sec 💡 If you just finished sled pushes/pulls, focus on relaxing your traps and shoulders during this phase. 🔹 Phase 2: Static Stretching & Mobility (6–8 minutes) Goal: Release tight areas and promote flexibility. Hold each stretch for 30–45 seconds. 🔸 Lower Body (HYROX emphasis) Stretch Each for 30s x 2 rounds Standing or lying quad stretch Pigeon pose or figure-4 stretch Lizard pose or hip flexor stretch Seated straight leg reach Standing calf stretch Wide-leg forward fold or frog stretch 🔸 Upper Body Stretch Each for 30s x 2 rounds Wall or doorway chest opener Child’s pose with arms extended Arm across chest Triceps stretch overhead 💡 Wall balls, ski-erg, and rowing can really tighten the shoulders and lats, so don’t skip upper body stretches! 🔹 Phase 3: Breathwork + Reset (1–2 minutes) Goal: Downregulate the nervous system and promote recovery. Box Breathing Example: Inhale through nose — 4 sec Hold — 4 sec Exhale through mouth — 6–8 sec Repeat for 4–6 cycles Do this lying down or in child’s pose for best effect. ✅ Optional Recovery Add-Ons: Foam Rolling: Quads, glutes, calves, T-spine (5–10 min)