Scanned WOD
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Download HyroWorkout
5 blocks · 134 exercisesFor Time
| # | Exercise | Goal |
|---|---|---|
| 1 | Run | 400 m |
| 2 | Stretch 90 90 | -- |
| 3 | Stretch Cat Cow | -- |
| 4 | Open Training | -- |
| 5 | Open Training | -- |
| 6 | Windmill Switches | -- |
| 7 | Jumping Jacks | 25 reps |
For Time
Time cap 12:00| # | Exercise | Goal |
|---|---|---|
| 1 | Run | Max distance |
Rest 5:00
For Time
| # | Exercise | Goal |
|---|---|---|
| 1 | Run | 400 m |
| 2 | Run | 200 m |
| 3 | Run | 100 m |
| 4 | Run | 50 m |
| 5 | Run | 100 m |
| 6 | Run | 200 m |
| 7 | Run | 400 m |
Rest 5:00
EMOM
Every 1:00| # | Exercise | Goal | |
|---|---|---|---|
| EMOM · 11 rounds | |||
| 1 | Plank Hold | -- | |
| 2 | Hollow Hold | -- | |
| 3 | Side Lying Leg Raise | -- | |
| 4 | Side Lying Leg Raise | -- | |
| 5 | Open Training | -- | |
| 6 | Dead Bug | -- | |
| 7 | Open Training | -- | |
| 8 | Open Training | -- | |
| 9 | Open Training | -- | |
| 10 | Superman From Floor | -- | |
Interval
Work 0:40Rest 0:10| # | Exercise | Goal |
|---|---|---|
| 1 | Run | 400 m |
| 2 | Stretch Hamstring | -- |
| 3 | Stretch Quad | -- |
| 4 | Open Training | -- |
| 5 | Stretch Lunge With Spinal Twist | -- |
| 6 | Windmill Switches | -- |
| 7 | Stretch Triceps | -- |
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