Focus on good form. Keep the recoveries to 60 secs and let me know once any exercise feels comfortable.
I’ve created a well balanced routine across two sessions. That’s all you need. Some of the best runners in the team are achieving so much by being consistent week in week out. Too much chopping and changing isn’t good in my opinion. If there are any exercises I’ve given you don’t like, let me know, I’ve guessed a little in regards to where you’re at with the weights too. Plus as soon as you want to give HYROX a try we can include that instead of a gym session.
| Cross Trainer | 10 Mins |
| Skipping | 5 x 15s |
| KettleBell Swings | 3 x 10 (12kg) |
| Farmers Walk | 3 x 60s (14kg) |
| Reverse Lunge & Rotation | 3 x 10 (8kg) |
| Lat Pull down | 3 x 10 (40kg) |
| Plank | 3 x 60s |
| Flutter Kicks | 3 x 60s |
| Cable Torso Rotation | 3 x 10 (25kg) |
| Hip Thrusts | 3 x 10 (30kg) |
| Calf Raises | 3 x 10 (8kg) |
| Goblet Squat | 3 x 10 (8kg) |
