HYROX training of the week 44/25

WARM-UP

• 5 min easy RowErg (RPE 2–3)

• Dynamic mobility sequence

• 3 × 10 s hard RowErg efforts (RPE 9–10) with 50 s easy recovery between efforts

MAIN SET

32-36min. EMOM

1. min. 12-14x DB push press

2. min. 12-14x Squats with DB in Front Rack position

3. min. 12-14x Dual DB thruster

4. min. 10-12x Burpees

DB weights:

• Men PRO: 12-16 kg (6-8kg DB per hand)

• Men Open: 8-12 kg (4-6kg DB per hand)

• Women PRO 8-12 kg (4-6kg DB per hand)

• Women Open: 4-6 kg (2-3kg DB per hand)

Repeat the four-exercise sequence continuously for up to 32-36 minutes.

COOL DOWN

10 min easy row or bike

Focus on controlled nasal breathing and full exhalation.

NOTE

The total number of intervals should be adjusted based on training experience and current fatigue status.

The dumbbell load should allow completion of all exercises unbroken without excessive fatigue or loss of form.