A Very Special Valentine’s Hyrox!

Big intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 pvc good mornings
+
Every 5:00 for 30:00 (6 sets):
400/350m row or equivalent
5 wall walks or mat lengths handstand walk
6 sandbag or med ball ground to shoulder
*should have at least :60 rest each round, if less on any round adjust any of the movements accordingly on the next
+
3-5 sets:
8-10 tricep extensions – any variation
8-10 curls – any variation
OR
mobility work

Long partner AMRAP

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
24 single DB/KB box step-overs
400m row or equivalent
24 toes-to-bar or muscle-ups (each RMU = 2 TTB, each RMU = 3 TTB)
400m row or equivalent
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Partner work

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
400m row or equivalent
24 burpees w/lateral hop or step over the DB
400m row or equivalent
24 alternating DB snatches
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Skills + carries & calories

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
20 alternating windmills
:30 hanging knee raise hold
+
Every :60 for 15:00 (5 sets of each):
min 1: movement 1
min 2: movement 2
min 3: movement 3
*select 3 movements from any of these catagories: bodyweight pull or press, jump rope, bodyweight knee flexion (pistols, wall sit, etc.), GHD hip flexion, GHD hip extension, or get-ups
+
20:00 @ sustainable effort:
near-max (come down before you fall down) handstand hold
max hang from bar
500′ shuttle run
500m row/ski or 1000m bike erg
+
5:00-10:00 coach-led mobility