# @christianjdyer on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DV030gsjWl7
- **Gondola URL:** https://gondola.cc/posts/59586334-christianjdyer-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/875f740704.jpg
- **Posted:** 2026-03-13T13:22:34.000+00:00
- **Account Owner:** 𝗖𝗵𝗿𝗶𝘀𝘁𝗶𝗮𝗻 𝗗𝘆𝗲𝗿 (@christianjdyer) — https://gondola.cc/christianjdyer

## Caption

HYROX TRAINING WEEK⬇️

Monday: Track Run

.5km @ 8 min/mi
.5km @ 7:15 min/mi
.5km @ 6:45 min/mi

3k @ 6:00-6:20 min/mi

5x1k @ 3:35-3:40/k with 90 second rest 

1 mi cool down

Tuesday: Full Body + Midline Conditioning

RDL 10/10/10

Barbell Shoulder Press 8/8/8

Push Ups 3xFailure
TRX Rows 3x12-15

21 Wall Balls
21 Burpees
15 Wall Balls
15 Burpees
9 Wall Balls 
9 Burpees
Rest 2 Mins & Repeat

Wednesday: Aerobic Low Intensity
45-60 Mins Run/Cycle

Thursday: Rest

Friday: Full Body + Urg Work

Front Squat 8/6/6/4

Single Arm Incline Press 8/8/8 Ea

DB Walking Lunges 10/10/10 Ea
Neutral Grip Pull Down 12/10/8

1,500m Row
Rest 2 Mins
4x500m Ski Urg w/ 1 min rest
Rest 2 Mins
1,500m Row

Saturday: 
Hyrox Class

Sunday:
Rest or 30 Min Cycle + Mobility

#hyroxtraining #fitness #workoutplan

## Stats

- **Views:** 2,013
- **Likes:** 87
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- **Comments:** 3

## Tags

hyroxtraining, workoutplan, fitness

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