BLK LBL Fitness Club – FITNESS / PERFORMANCE Recovery Workout (Checkmark) Recovery Workout 30-45 Minute Row @Zone 2 Pace *Every 5 minutes stop and do 50ft Dual Kettlebell Overhead Carry (53/35) + 30 sec Hollow Hold Double Kettlebell Overhead Carry Hollow Hold Zone 2 Video Summary Option 2 BLFC Racing – Hyrox (Time) Warm-up: 2 minute Row or Ski Dynamic mobility (high knees, butt kicks, straight leg kicks, walking lunges) 200m Run 10 Air Squats -Then – 2 Rounds: 10 Cal Row or Ski (switch in next round) 100m Run (build to near workout pace) Workout: “Jerry 2.0” 1 mile Run 2000m Row 1 mile Run 2000m Ski 1 mile Run Optional: Make this a partner workout with one partner working at a time, sharing the distances. For example, break the 1 mile run into 4 sets of 400m, split between partners.
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