PERFORMANCE & FITNESS
Warm-Up.
3 Minutes Assault Bike w/ Nasal Breathing Only
Followed by…
Static Hang x 60 seconds
Wall Slides x 60 seconds
Handstand Hold x 60 seconds
Followed by…
Two Rounds (ramp up intensity throughout):
5 calorie AB
5 Wall Climbs
5-Line Shuttle Run
Followed by…
Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**
Then…
“Roxy #3”
For time:
800 Meter Run
40/30 Calories of Assault Bike
800 Meter Run
40 Burpee Broad Jumps (3′ minimum)
800 Meter Run
800 Meter Row
800 Meter Run
40/30 Calories of Assault Bike
This workout mimics elements of a Hyrox race and will help individuals start to get a feel for pacing and approach. We’re excited about helping people prepare for recreational Hyrox races and showing up in force with Invictus members and followers at several upcoming races.
Rx. 32:06
28:36 Rx
Loving the grind on the Roxy’s
34:52 rx, using an Echo bike
39:00 rx
35:38 rx kept to a moderate HR 141 AVG
“Roxy #3” (subbed 800m runs for 2.4km bike, subbed 40cal AB for Row)
27:02
Yesterdays
Gymnastics
A. Back squat 125, 145, 165, 175, 185 (went off script because I haven’t squatted in a while)
175 x 6, 175 x 5
B. AMRAP 12 Min
3 SHPSU
6 SPU
12 pistols
8 + 3
34:02
Tue Feb 22 WOD A. Bench Press @ 20X1 65#x8, 85×8, 95×7, 105×3 ***Got just a little too aggressive with this since it’s been a minute since we’ve benched. 1 min plank between sets B. EMOM for 20 1 – 45s AB – 9.8 / 10.1 / 9.6 / 8.6 2 – 15 T2B – all UB 3 – 12 Stationary Dips – UB first set then 1-3 breaks each set after 4 – 20 Push Ups – 1-3 breaks each set 5 – Rest ***Phew this got tough really fast..but I tried to focus on good form with the… Read more »
Broken screen on AB, subbed 40 cal for 3min
32:02
Warmup done ✅
‘Roxy #3 on a boat’ FT
Subbed in 1000m row for 800m run
Subbed in 40 cal hand bike for AB
29’24
Rows had to be done instead of runs as it was hammering down with rain here in 🇬🇧 this morning!
Bit of a slog this one but generally ok, rows all around the 3’50-3’55 mark which is probably pretty comparable. The burpees seemed to take forever!
Nice little warmup ready for tomorrow #22.1