PARTNER WORKOUT – DEKA / HYROX FOCUS
Intention: Hyrox/DEKA partner workout fun
Prep: foam roller release work, hang, cardio 1 min, shoulder 90/90, shoulder CARs
Teams of two. Pairs stay on each station alternating between the two exercises for 4 rounds – 45s on / 15s rest (4 mins). 15 sec rest together. 1 min rest btn stations. (35 min)
Station 1
RAM/DB/sandbag walking lunges
Ski-erg
1 min rest
Station 2
DB thrusters (RX 5kg)
Sled push/pull (tank – gear 3 + 30kg)
1 min rest
Station 3
Farmers carry (RX 17.5)
Bike
1 min rest
Station 4
Burpee broad jumps (shuffle back)
Medball sit ups (14lb)
1 min rest
Station 5
Deadball shoulder overs (RX 15kg)
Rower
1 min rest
Station 6
Box step overs (RX 24inch)
DB push press (RX 5kg)
1 min rest
Station 7
Devil press/RAM (RX 5kg)
Goblet squat (RX 10kg)