Fitness with Jess

HYROX TRAINING AT HOME

In case you haven’t heard, there’s a new trend in the obstacles facing world: THE HYROX!

The Hyrox is a combination of 8 fitness challenges with a 1km run between each one.

Use this workout as an at home training option to prepare you for the race.

*note that the sled pull and push is not addressed in this workout. I use renegade rows to simulate the pull*

Hyrox obstacles:
1. Ski erg
2. Row
3. Sandbag walking lunges
4. Burpee broad jumps
5. Farmer’s carry
6. Sled pull
7. Sled push
8. Wall balls
Workout format:
10 reps of each move x3 OR
60 seconds of each move x3

1️⃣Ski “erg”
2️⃣Weighted forward lunges (walking if you have space)
3️⃣Burpees
4️⃣Broad jumps
*these two moves combine in competition*
5️⃣Weighted squats
6️⃣Push press
*these two moves combine to create “wall balls”
7️⃣Renegade rows (pull)
8️⃣Farmers carry

BANDED WORKOUT, full body strength and cardio

There are SO MANY WAYS you can use a band to up the game of your workout. Bands add portable resistance and initiate action in all your smaller, supporting muscles. Adding resistance as you work through a range of motion targets accessory muscles that get overlooked during basic, complex lifts.

Try this strength and cardio workout at home or on the go.

Workout format:
🔸Beginner: 30 seconds per move, 20 second rest between moves. 1 round
🔹Intermediate: 30 seconds per move, 15 seconds rest. 3 rounds
🔶Advanced: 45 seconds per move, 15 seconds rest. 5 rounds.

1️⃣Archer lunge and pull (keep elbows at eye level)
2️⃣Lat pull jacks (band in arms)
3️⃣Plank row
4️⃣Plank jack (band on legs)
5️⃣Hip flexor lift up and out
6️⃣High knees
7️⃣Side step leg lift (turn toe of lifted leg down slightly to activate glute medius)
8️⃣Banded squat jacks

Hope Fitness Gear National Academy of Sports Medicine

STRENGTH, POWER, ISOMETRICS

Take a basic move (squats, for example), complete a full set, then go DIRECTLY into a powered up version of the same move (ie jump squats). End the set by sitting DIRECTLY into an isometric hold of the move you are completing.

Trust me. It will BURN!

This is a great way to maximize the work you are doing in a shorter amount of time with fewer moves.

In this post, I highlight only three moves, but this format could be done with any number of others.

Format:
1. 45 seconds of strength (seen here as squats, lunges, and tracer planks)
2. 30 seconds of power (seen here as jump squats, jumping lunges, and mt climbers)
3. 15 seconds of isometric hold

Repeat 5xs

Which muscle groups do you want to see in this format?

LENGTHEN, ACTIVATE, INTEGRATE

For the health and longevity of your muscles, it’s important to treat them well. Lengthening your muscles allows for greater range of motion and better blood flow. Activation allows you to start using your muscles before you power through them, and integration puts your work into motion.

This is not intended as a workout as much as a guide as to how to warm up and use your inner and outer thighs (abductors, and abductors).

Give this a try before your next workout!

30 seconds per move.

Memorial Day work for you!!