Nordic - Hyrox
Nordic Training Kompany
Getting good at something involves more than just doing the thing. In the long term, you need to build up what the thing is made up of. Our Hyrox program is made to do just that. We hammer the skills, the strength, the work capacity, the cardio and the team work. Our Hyrox program is made for our members and is suitable for anyone who aims to improve their racing results as well as their general fitness. We both stick to the stuff that always works And vary enough to make the journey fun.
EMOM + grip strength
A
A. EMOM x 30 min (40s on /20 a off) A1. DB Thrusters A2. Burpee over DB A3. Alt. SA DB Snatch A4. Cal Echo Bike A5. Wallballs B. 3-4 Rounds: Deadhang As Long As Possible Suitcase Hold 60s R (go heavier than race weight) Suitcase Hold 60s L (go heavier than race weight) 12-16 Crossbody V-ups
Mixed strength
A
A. Alt. E90s x 18 sets (6 of each in total) A1. 12-16 Atlasball Bearhug hold reverse lunges A2. 8-12 Pendlay Row A3. 10-15 Strict Press B. Team of 3, Finisher 5-6 min P1: 15-20 s chin up top hold P2: burpees P3: Echo bike, cal (row) Score is nummer of burpees + cal
3 x 20 min amrap, 3 min rest between
A
A. 20 min amrap: ”I go-you go” P1: 400-500 m row P2: 12 Deadlifts @50% Rem. time: Amrap Burpee broadjumps B. 20 min amrap: ”I go-you go” P1: 400-500 m Ski P2: 25 m Sled push Rem. Time: Tempo Walking lunges, BW/SB C. 20 min amrap: ”I go-you go” P1: 400-500 m Run 25 m Sled pull Rem. Time: Amrap Wallballs
Susanne Hives
With years and years and years of passion for and work with endurance, obstacle racing and Hyrox, Susanne is one of the most competent coaches in the field. Having competed and coached at the top level along with being an official ambassador, her expertise is the backbone of our hyrox program.
When you join a team you’re getting more than programming, you’re joining an online community.
Nordic - Hyrox
Nordic - Hyrox
Nordic - Hyrox
