Hyrox 6

Sunday the 18th of September is going to the next Hyrox 6
This is a great event if you are considering entering a Hyrox race, This time we will also be adding teams of 2 
You can sign up on Team up

Individuals will go at  9:30 and 10:30 and cost €20 to register,
Teams of two start at 11:30 and cost €30

Monday

Pause Back squat 
3-3-3-3-3 
3 high box jumps between each set 

4 round 
In a 4 minute window 
20 Dumbbell Snatches 22/15kg
15/12 Calorie bike
20 Single Dumbbell box step up 22/15kg
Max Pull ups – RX+ Bar Muscle ups
2 minutes rest 

Tuesday

Bench press 5-5-3-3-1-1-1
12 Gorilla rows between each set

In teams of 2
2km Ski
Then 10 rounds (you go I go)
3 Power cleans 70/45
6 Push ups 
9 Air squats 

Wednesday

EMOM x 30
Min1 – 15/12 Cal Row
Min 2 – 20 Russian Kettle-bell Swing 24/16kg
Min 3 – 10 Burpee Box Jumps 24/20 
Min 4 – 20 Wall balls 9/6kg
Min 5 Rest

Thursday

Every 8 minutes x 4
400m run 
20 Toe to bar  
20 Overhead single arm dumb-bell lunge 22.5/15kg
5 minute time cap

Friday

EMOM x 30
Min 1 – Sled Push & Drag 25m 
Min 2 – 15/12 Ski 
Min 3 – 10 Sand bag squats + 25m carry 
Min 4 – 8+8 Half kneeling med-ball throw
Min 5 – 45 sec hang 

Saturday 

In teams of 2

3 Rounds 
40 Calories Bike 
20 Clean 60/40kg

3 Rounds 
400m Run (200m each)
20 Push jerks 60/40kg

3 Rounds 
40 Deadlifts 60/40kg
20 Toes to bar

Hyrox 

Monday 

3 Rounds 

3 minute AMRAP
400m run + Ski 

Rest 1  minute 

3 minute AMRAP
400m run + Burpee Broad jumps 

Rest 1 minute 

A) Bulgarian Split squat 
8-8-8-8

B1) Single arm press 
10-10-10-10

B2) Single arm row 
12-12-12-12

Wednesday

EMOM x 30
Min1 – 15/12 Cal Row
Min 2 – 20 Russian Kettle-bell Swing 24/16kg
Min 3 – 10 Burpee Box Jumps 24/20 
Min 4 – 20 Wall balls 9/6kg
Min 5 Rest

Friday

4 rounds
In 10 minutes
5 minutes Echo bike 
800m run 
ski in the remaining time

2 minutes rest

Weightlifting 

Tuesday 

EMOM x 10
Power clean + Power clean below knees 

Clean pull 
3 x 3 

Split squat 
3 x 4+4

Thursday 

Push press + Push jerk 
5 x 2+2

Jerk 
3-3-3-3-3-1 

Front squats
4-4-4-4

Barbell squat jumps 
4×8