HYROX
MOVEMENTS

90-90 TRANSITIONS

  • Sit on the floor with left leg in front, knee bent at 90 degrees.

  • Right leg behind you, knee also bent at 90 degrees.

  • Lift both knees off the floor, transitioning smoothly.

  • Repeat, switching leg positions.

CAT COW

  • Begin in quadruped position: hands and knees.

  • Exhale, draw belly button to spine, curl spine, chin to chest, tailbone down.Inhale, arch back, extend spine, slide shoulder blades down.

  • Maintain neutral spine throughout.

COSSACK SQUATS

  • Begin with your legs in a wide stance, toes turned out.

  • Shift your weight into one leg, bending at the hip and knee to create a squat position in that leg.

  • Keep the other leg straight as you lower down into the movement, ensuring your torso remains upright.

EXTREME CLIMBER STRETCH

  • High plank, shoulders over wrists.

  • Step right foot to right hand.

  • Return to plank, repeat with left.

HAMSTRING WALKOUTS

  • Lie on your back with knees bent and feet flat on the floor, arms at your sides.

  • Lift your hips into a bridge position, forming a straight line from shoulders to knees.

  • Slowly walk your feet forward one small step at a time, keeping your hips elevated.

  • Continue until your legs are nearly straight, then reverse the steps to return to the starting position.

  • Keep your core tight and avoid letting your hips drop throughout the movement.

WALKOUT PUSHUPS

  • Begin standing, feet hip-width apart, arms by your sides.

  • Bend at the waist, keeping legs straight, and reach down to touch the floor with your hands.

  • Walk your hands forward until you're in a plank position, wrists aligned with shoulders.

  • Perform a push-up by lowering your chest towards the floor, then pushing back up to plank position.

  • Walk your hands back towards your feet and return to standing position.