PARTNER WORKOUT
Intention: Hyrox/DEKA team workout
Prep: Bike or Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea, Caterpillar 5, banded shoulder activation – pec push 10, pullaparts 10, lat pulldowns 10, pogo hops 20, Deadbugs 5ea.
Plyometric warm up (5 mins)
1. In-out plate hops – 30sec/20sec restÂ
2. Double leg plate pogo – 30sec/20sec restÂ
3. Plate toe taps – 30sec/20sec restÂ
Repeat
Teams of 3
Stay on each station for 3 rounds. (31min)
** Set up 3 stations with equipment close to each other and write exercises on white boards.
Station 1 (45sec on /15sec off)
1. Wall balls
2. Battle ropes
3. Rower
2 min rest
Station 2 (45sec on / 15sec off)
1. RAM/sandbag reverse lunges
2. Deadball shoulder overs
3. Ski
2 min rest
Station 3 (45sec on / 15sec off)
1. Burpee BJ
2. Farmer carry
3. Bike