Hunter Mcintyre's fitness CV is one of unique contrast. He's a multiple obstacle course racing world champion but also a CrossFit Games athlete. He's an ultra runner yet has the fastest ever Murph time (34 minutes 13 seconds...). He's 6ft 2in, lifts big and his motto is 'biceps win races'.
And win races he does. His ability to run fast and use his larger frame with utter athleticism has seen him become the dominant force in HYROX, the newest fitness racing format to hit the UK. HYROX tasks it's competitors with eight 1km runs, each followed by a series of movements including ski-erg, sled pushes, sled drags, burpees, rowing, wall balls and farmer's carries. Hunter is the HYROX world record holder with a time of 57 minutes and 34 seconds. Hunter likes holding world records.
To give you a taste of what it takes to excel in a fitness race like HYROX, 'The Bulk Pony' has programmed an exclusive workout for the MH SQUAD. You're going to get outside for a run and set your timer for 30 minutes. Every three minutes, stop and perform the bodyweight movements, cycling through the three exercises in turn and repeating until you've totted up 30 minutes of work.
Sounds simple, yes. Well, it is. But it's also devious. You need to run hard - a perceived effort of 7/10 is about right - and each of the bodyweight moves is designed to sap energy from your lower body, to condition you to the feeling of having to run with jelly/leaden legs.
"If you’re not ready to run when entering a fitness racing event like HYROX, you’re going to have a really bad day," says Hunter. "For this workout, you want to be hauling ass but without blowing up, so pick a fast pace that you feel like you can sustain. If it gets tough – tough. You’ve set your pace, so you have to stick to it."
Start that timer and start running.
E3MOM alternate between these movements
1) Walking Lunges x 60
2) Bodyweight Squats x 30
3) Burpees x 15
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