Crescent City Community Fitness – HYROX Build
Warm Up
6 Minute AMRAP for Quality:
10 Calorie Row or Ski
10 Alternating Spiderman Reaches
10 Walking Inchworms
10 Prisoner Squats
10 Banded Pass Throughs
10 Banded Strict Press
10 Banded Pull Aparts
Review
Review Points of Performance for Devil’s Press, Step Ups, and Push Ups then perform 3-5 reps of each
Hyrox Interval Day (15 Rounds for reps)
3 Rounds:
2 Min Devil’s Press
40 Sec Rest
2 Min Cal Row
40 Sec Rest
2 Min DB Goblet Box Step Ups
40 Sec Rest
2 Min Cal Ski
40 Sec Rest
2 Min Push ups
40 Sec Rest
Pro: 24/20″ Box, 50/35# Devil’s Press, Single 50/35# Step up weight
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Open: 24/20″ Box, 35/25# Devil’s Press, Single 35#/ 25# Step up weight
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Fitness: Choose box height and weight, option to perform non weighted step ups and kneeling push ups or low bar push ups, sub Regular burpees for devil’s press
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-Aim to move throughout the entire 2 minutes
