Hi Folks,
Our week away is a bit up in the air; I’ll know more by Tuesday, but in any case most of you are busy with Thanksgiving week and will likely be squeezing in shorter workouts. I will be updating later this week to see if we hold SATURDAY HR/XT workout or not.
11/21/23 TUESDAY. …..MODIFIED HYROX WORKOUT. A different workout that combines running and a few exercises in a non-stop format based on HYROX competition; just scaled way down in volume, but good for runners’ leg strength, all-around fitness and muscular endurance.
If you can’t get a few people together on Tuesday, try on Thursday morning or on Saturday.
It wiill be a good calorie burning workout two days prior to Thanksgiving and bring to light your weak areas. Carry it out and your local track without equipment. After your warm-up miles, 30 meter pick-ups, some 35 jumping jacks, a few squats and push-ups. For the more novice, low-mileage runners you’ll be doing the session in 200 meter intervals (mile total); those with more base can do the 400 meter version ( two miles total).
Run the 200 or 400 then do X 10 “Prisoner Squats”
200/400 X 20 Mtn Climbers
200 / 400 X 6 Push-Ups
200/400 Walking Lunges out/back across width of the 8 lane track
200/400 Alternate Hand – Foot V-Ups x 10
200/ 400 X 5 out/back Broad Jump Burpees
200 / 400 X 10 Knee Grab Tucks (lie on back, arms o’head; sit-up and wrap arms around knees as you bring them to your chest)
200/400 X 8 R/L Lateral Skate Jumps
The original and international HYROX Competition format includes 5 miles total running with
1K Run – SKI ERG (5/6 setting resistance) for 1000 Meters
1K Run – SLED PUSH, 50 Meters with (Women 102 kg (224 #) / 152 kg (334#)
1K Run – SLED PULL , 50 Meters (78Kg (172#) / 103KG (226#)
1K Run – BURPEE BROAD JUMP, 80 Meters
1K Run – ERG ROW 1000 Meters at 5/6 setting
1K Run – FARMER CARRY 200 Meters (16Kg (35#) / 24Kg (53#)
1K Run – SAND BAG LUNGES 100 Meters (10Kg (22#) / 20Kg (44#)
1K Run – WALL BALLS , 75 Reps with 4Kg (9#) / 100 Reps with 6Kg (14#
KeesTraining 