Valhalla - Hyrox Training

Warm up 2min easy machine of choice 6min mobility of choice -------------------------- STRENGTH 5 Sets 3 Back Squat @ RPE 4-6 2-3min rest b/t focus on getting a full range of motion - below parallel and moving moderately heavy loads. Nothing too heavy. + 3 Sets 15 lat pull downs 15 DB lateral raises @ moderate loads - 2-3reps in reserve upon final rep 1-2min rest b/t + 3 Sets 15 DB incline bench press 10 DB hammer curls 1-2min rest b/t @ moderate loads - 2-3reps in reserve upon final rep -------------------------- CONDITIONING EMOM x 16 - alternating -:40 row @ easy-moderate pace -:40 max rep walking lunges @ 1x50# -:40 Max Rep Burpees -rest emom = every minute on the minute. First minute you will row for :40 at a sustainable pace. The next minute you will perform walking lunges for :40, the final minute you have :40 of burpees. The final minute you will rest the entire :60. Hold the DB however you would like for lunges. If you do not have space for walking lunges perform reverse lunges. The goal is to find a pace you can sustain across the entire workout. If you do not have a rower you can bike, row or run.

30-40min Run @ moderate effort get outside and just move for 30+min. Dont worry about your pace, heart rate, anything. If needed modify to 3 sets of 10min run followed by a 2-3min rest walk.

Warm up 2min easy machine of choice 6min mobility of choice -------------------------- STRENGTH 3 Sets :30-:40 straight leg glute bridge - from roller :30 rest b/t + 5-6 Sets 3 Box Jumps - exploding as high as possible :30 rest 6-8 DB Snatch @ HEAVY load 1min rest b/t + 3 Sets 15 chest supported DB rows 15-20 narrow stance push ups @ moderate load - 2-3reps in reserve upon final rep 1-2min rest b/t + 3 Sets 10 DB upright rows @ moderate load :60 plank 1min rest b/t -------------------------- CONDITIONING 5x 500m Row or ski @ hard effort 1:00 rest b/t + 1mile Run @ easy pace

Warm up 2min easy machine of choice 6min mobility of choice -------------------------- STRENGTH 5 Sets 5 Bench Press @ moderate-heavy load 10 bent over reverse flies 2min rest b/t + 5 Sets 3-6 strict chin ups OR chin up grip lat pull downs @ HEAVY 10 supinated DB front raises 1-2min rest b/t -------------------------- CONDITIONING For Time 10x 10 Wall Balls @ 20/14# to 10/9' target 15 sit ups - no weight *this is a big workout. You will go through the sequence of 10 wall balls and 15 sit ups a total of 10x. Plan on this taking 12-16min. The goal is to do 10 wall balls in a row the entire time. + 1mile Run @ easy pace