PARTNER WORKOUT

Intention: 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 like sled pushes, rowing, or burpee broad jumps.

**It is the resting partners job to count the reps of their working partner and be ready to go straight into action as soon as their partner has finished. Nasal breathing to help recovery. This is I Go You Go, working hard and fast and then resting while partner works.

Prep: see white board

Plyometric warm up (5 mins) 
1. Linear pogo’s – 30sec/20sec rest 
2. Lateral pogo’s – 30sec/20sec rest 
3. Single leg alternating pogo’s – 30sec/20sec rest

Repeat

4 x AMRAP 6 – 2 min rest – approx 32 mins

AMRAP 6 – I Go You Go
10 x MB Sit ups RX 14lb
100m Run (5cal bike)

2 min

AMRAP 6 – I Go You Go
5 x Box step overs RX 14″
50 x toe taps

2 min rest

AMRAP 6 – I Go You Go
5 x DB Devils Press RX 5kg
5 x Broad jumps

2 min rest

AMRAP 6 – I Go You Go
5 x Deadball slams
20m Tank push / pull RX gear 3