Hyrox Prep: Phase 1 - Base Building

Solidify compound lift technique, build unilateral strength, start explosive moves, build pull-up base.

default

Incline walk (5 min) + Cossack Squat + Monster Walk (10 reps)

Pigeon, hamstring, breathing



Row + Arm Swings + Band Pull-aparts

Chest, lat stretch



Walk + Leg Swings + High Knees

Stretch calves, hips

Incline walk + Hip Airplanes + Monster Walk

Pigeon, hamstring, breathing

Row + Band Pull-Aparts + Scap Push-Ups

Chest, lat stretch

Walk + skips + dynamic lunges

Stretch calves, hips

Incline walk + deep squat hold + dynamic hip mobility