HYROX - Strength: Upper Body Power

Workout description for the HYROX training Team program. Upper Body Power Workout A) Hang Power Clean 3 Push Press/Jerk 2 Pull Up 5 Recover Remainder of 3min -- ➡️ Complete 5 rounds while increasing weight load while keeping it controllable for the prescribed reps. ➡️ Focus on power, speed, and intensity during your work cycles and then maximizing your recovery. ➡️ Use chalk and all the other grip features you're able to in order to get a good tug on the bar. ➡️ The sets, from rep to rep, will feel hard -- often above a level 5 of perceived exertion -- but the overall 18 minutes of work ought to deliver a 5 out of 10 level demand. Workout B) Barbell Hang Clean to Press 15 (M: 95lb, F: 65lb - Scale accordingly) Row Remainder of 4 Minutes Recover 1 minute -- ➡️ Start on barbell clean and press at RX weight load and complete the 15 reps, then immediately transition to the row erg to complete as much distance as possible in the remaining 4 minutes. ➡️ When the 4-minute interval ends, recover for 1min before starting the next round, whic is to be completed in the same manner as the previous. ➡️ The hang clean to presses are scheduled to take between 75 and 120 seconds. If you're taking less, then increase weight load and if you're taking longer than 2min then reduce the weight. ➡️ Turn up your power and intensity toward the end.