PRACTICE – UNILATERALIntention: Unilateral work to improve L&R discrepancies and greater balance and stability.Prep: see whiteboardPlyometric warm up (5 mins) 1. Linear pogo’s – 30sec/20sec rest 2. Lateral pogo’s – 30sec/20sec…
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THURSDAY 30th JULY - STRONG & FIT
COMPETITION – UB PULL / VERTICAL PUSHIntention: use your legs for powerPrep: see whiteboardPlyometric warm up (5 mins) 1. In-out plate hops – 30sec/20sec rest 2. Double leg plate pogo –…
FRIDAY 31st JULY - STRONG & FIT
PRACTICE – SQUATIntention: breaking down and developing power in the thruster.Prep: see whiteboardPlyometric warm up (5 mins) 1. Linear pogo’s – 30sec/20sec rest 2. Lateral pogo’s – 30sec/20sec rest 3. Single leg…
SATURDAY 1st AUGUST - THE WEEKEND WORKOUT
PARTNER WORKOUTIntention: Compromised cardio is when an athlete’s cardiovascular ability is impaired due to the influence of fatigue. In the context of Hyrox, this is caused by running after exercises…
STRENGTH PROGRAM 15th Jun - 2nd Aug (WEEK 6 of 7)
Strength Program – 7 Week OverviewBuild strength from the inside out – developing muscle, control and confidence through intentional breathing, pelvic floor awareness and progressive overload. This block is about:…
MONDAY 20th JULY - STRONG & FIT
MENTAL TOUGHNESS – HINGEIntention: Maintaining tension in the posterior chain with a paused deadlift. Its mental toughness day… It is supposed to be hard, stick with it, get it done,…