4505 Thursday 7/2/2026

HYROX

A
Warmup
(5-8 min)

B
8 min at each ZONE, 2 rds
1:30 min AMRAP / 30s rest to switch A-B stations

ZONE 1
1A: 20 Alt DB Supinated Bicep Curls + Max Pushups
1B: Ski | RPE 8

ZONE 2
2A: Overhand Sled Push
2B: Row | RPE 8

ZONE 3
3A: KB Farmer's Carry
3B: Run 2-3 laps | RPE 8

ZONE 4
4A: 20 Inside-Outside Plank Jumps + 10 Alt Jackknife Situps
4B: Ski | RPE 8

ZONE 5
5A: Sandbag Walking Lunges
5B: Row | RPE 8
(40 min)

C
Cooldown in Time Remaining