Hyrox Workout Plan - Monday: Week 1 - Base Building

Monday: Week 1 - Base Building

This hyrox workout combines moderate running with a full-body strength workout, aiming to improve cardiovascular endurance and muscular strength.

Race:

• Distance: 5 km
• Pace: Moderate, enough to maintain a light conversation.

Strength Training: Full Body

1. Warm-up: 10 minutes of dynamic stretching (jumping jacks, arm rotations, knee raises).

2. Exercises:

1. Free Squat: 3 sets of 12 repetitions

2. Push-ups: 3 sets of 10 reps

3. Lunges : 3 sets of 12 reps (each leg)

4. Plank : 3 sets of 1 minute

5. Leg Raises: 3 sets of 15 reps

Stretching:

• 10 minutes of static stretching focusing on the main muscles worked.

Tips:

• Maintain good hydration and a balanced diet.
• Wear appropriate sneakers to avoid injuries.