@discordolaylar.02: Aşkım ne gibi yeteneklerin var #kesfetteyiz #kesfet #keşfet #kesfet #discordolaylar #discordsovusss #kesfet #dc #dc

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Wednesday 22 January 2025 14:19:34 GMT

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𓆩hxll deccxl𓆪 :

nasıl böyle sovuyonuz

2025-11-08 12:57:45

15

Ali :

mewlore değilmi la bu

2026-06-05 23:38:15

0

e7enX :

/Arnavutluk best

2026-06-13 09:03:51

1

꧁̶U̶c̶h̶i̶h̶a̶E̶f̶e꧂◤ :

demek o gülüş buymuş ben anime karakterinin gülüşü zannediyordum

2025-11-03 20:43:22

21

Havalı Ali :

hidiri bidiri kanka anlarsin ya 😁

2025-07-12 12:15:07

41

yildiz_020 :

arkadaşlar şöyle yapiliyo duganizla hızlıca libilibi diyonuz

2025-11-13 12:13:36

1

⁰⁴⁴ :

hangi programla aciyo

2025-07-12 09:50:50

2

prtiborbsaddfldf :

/mila better 🤣

2025-08-25 05:13:32

1

omerxw :

ne güzel söylemiş üstad

2025-07-18 18:37:21

7

Larety :

Eren yeager ne alaka la sövuste

2025-08-07 02:48:15

15

loserscancelled :

https://discord.gg/SgHFqBjJpC

2025-09-02 11:28:34

0

🗽EKREM BXBA🗽 :

Sanırım biraz fazla sinirli 😂

2026-04-13 12:23:18

1

+1🇺🇸 :

2026-04-02 14:09:42

2

CRUFFY :

/avrasya GELİN GENCOLAR

2025-08-26 14:57:35

0

incii :

doğrudur

2025-10-05 13:09:53

1

apocalan54 :

yıl 25 hala morp u bilmeyen var

2025-08-30 14:19:19

9

SansarSalvo :

dcnin acilmasini bekliyorum

2025-06-16 19:58:34

7

dr3nzy :

SA YENİ KURULDU BEKLERİM HER ZAMAN ✉️https://discord.gg/hkNquq2h

2025-09-25 18:10:50

1

🇷🇺 :

/thekainat gel

2025-09-04 07:02:41

1

Esat𖣂 :

/İzlanda geri döndü

2025-09-17 14:43:38

0

🎱 :

/xira better

2025-08-02 08:18:46

1

ibo🃏 :

ses paketi indiriyolar

2025-07-21 16:31:21

1

HeyArmanc :

OAA

2025-07-17 12:24:50

0

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3 months is enough time to show up at your HYROX race-ready. Here's exactly what we'd do 👇 About 60% of HYROX is running. But it's running on cooked legs, after sleds and lunges, with 100 wall balls waiting at the end. So every week trains three engines: running capacity, strength, and compromised running. The frame stays the same all 12 weeks: 5 training days, 1 active recovery day, 1 rest day. Every session has an effort target out of 10. 🏃 Mon: Threshold Run. Effort 8/10, fast but sustainable. 5 x 1,000m at your hard 10K pace, 1-2 min jog between reps. 🏋️ Tue: Strength Day. Heavy, 1-2 reps in reserve. Back squat 3x5, reverse lunges 3x6, RDLs 3x6, pull-ups 3x6, strict press 3x6, sled push + pull 4x12.5m. 🚶 Wed: Active Recovery. Effort 3/10, conversational. 40 min easy run or bike, then mobility. ⏱️ Thu: HYROX Session. Effort 8-9/10, race effort. AMRAP 40 min: run 800m, row 500m, farmers carry 50m, sandbag lunges 25m, 25 wall balls. 🔁 Fri: Hybrid Engine. Effort 5-6/10, controlled medium. 3 rounds: row 500m, 15 KB swings, ski 500m, 10 burpees, bike 15 cal, 12 thrusters. 🏃 Sat: Long Run. Effort 4-5/10, slow but steady. 60-90 min at high zone 2. 😴 Sun: Rest Day. Not a light jog. Just rest. What changes across the block is the emphasis: 1️⃣ Base (weeks 1-4). Build the engine before you race it. Strength stays heavy and foundational. Running builds the aerobic base. 2️⃣ Build (weeks 5-9). Convert strength into station capacity. Strength Day shifts toward muscular endurance. Running volume increases slightly week over week. 3️⃣ Race-specific (weeks 10-12). Everything moves to race spec. Division weights on every station, run intervals at the 1km race distance. Holding pace when your legs are already gone is the skill that decides race day. Adaptation happens between sessions, not during them. Skip the rest day and the week stops paying back. Save this for your next training block. Send it to your HYROX partner. #hyrox #hyroxtraining #hyroxtips #hybridathlete

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