Intention: Hyrox/DEKA simulation exercise stations.

Prep: Run and jumping prep. Squat and OH prep for wall balls. Shoulder CARs, inchworms, deadbugs, SL glute/quad activation.

3 x 10 min AMRAPs.
Teams of 3 – 45sec work, 30sec rest. Three rounds on each station
After 10 mins is up, athletes all do 100m run (or power walk) together, then rest.

NB: if the class is full (meaning you’ll have one team of 4, make sure they have a station to themselves as they’ll need 2 machines)

Station 1 (45 work / 30 rest x 9)
– Burpee box jumps
– Thrusters
– Row

Rest 1 mins

Station 2 (45 work / 30 rest x 9)
– Sandbag walking lunges
– DB Push press
– Ski

Rest 1 mins

Station 3 (45 work / 30 rest x 9)
– Famers carry
– Squats
– Bike