F45 Golden Triangle
0830
Warm Up
Jumping Jacks
Hip Hammy Flow
Push-ups
Hyrox PFT
2000m bike erg
50 burpee broad jumps
100 stationary lunges
1000m row erg
30 hand release push-ups
100 ybell thrusters (self select heavy/medium/light)
I grinded through this in 37:50 using the lightest ybell that weighed somewhere between 6 and 10 pounds based on feel.
Bike erg was fine, Burpee Broad Jumps were a grind that took over 6 minutes. The Stationary Lunges really lit up my hamstrings, and when the right hamstring got angry around 50 reps in, I started doing 3 on the left and then 1 on the right and the last 20 were all on the left leg. The Row was fine. The HRPU were fine, but slow, I started with 5/4/3/3 and then started doing doubles. The ybell thrusters were tough (but easier than wall ball shots would have been). I started with a set of 10 and eventually dropped to sets of 5-6 reps.
15-25 minutes - Hyrox Pro
25-35 minutes - Hyrox Single
30-45 minutes - Hyrox Doubles
I am squarely in the Hyrox Doubles camp and my goal should be to get through half of the Hyrox in Las Vegas. Anything more than that will be a win.
No comments:
Post a Comment