[HYROX ] 팀 훈련, 4개의 각 Workout 전환전략과 SkiErg 처음 해보다

 

[ 일단 지금 까지 기록 정리] 

1/3  Hyrox Traning
	Push 50m	Burpee 40m	Pull 50m	Lunge 80m		Wall ball
Pil	1:12.63	00:36.10	2:30.14	2:32.29	Pil & Ray 01 (30ea,20ea)	2:52.28
Seung cheol	1:11.68	00:47.29	3:00.01	1:30.16(DNF)	Seung cheol & Yoo	3:17.05
Ray	1:11.06	00:52.40	2:30.36	3:11.04	Pil & Ray 01 (20ea,15ea,15ea)	2:49.00
Yoo	1:07.74	00:42.09	3:15.71	3:21.07	Seung cheol & Yoo	2:50.01

 

1/5  Hyrox Traning
	Switching  time	Record	How		Order	Anaheim 1등
Push 50m	00:00.00	1:15.79	12,5m,12,5m,6mx4		Ray first	02:11
Pull 50m	00:43.42	2:45.45	12,5m,12,5m,6mx4		Ray first	3:42
Burpee	00:27.01	1:50.80	12,5m,12,5m,6mx4		Pill first	2:39
Rowing	1:00.16	4:12.85	300m,300m,200m,200m		Pill first	4:05
Famers carry	01:19.55	3:44.98	40m x 4ea,10m x 4ea		Pill first	1:26
Lunge	00:35.36	3:41.02	20m ,20m,10m x 6ea		Pill first	3:16
Wall ball(15lbs)	00:23.24	3:03.92	20ea,15ea,15ea		Pill first	4:00
	4:28.74	20.34.81
Total	24:40.61

 

1/9  Hyrox Traning
	Switching  time	Record Time	How		Order
SKI 1.2km	00:00.00	04:32.6	50counts x 4		Ray first
Push 50m	00:21.95	1:37.38	12,5m x4 + 5m		Ray first
Pull 50m	00:44.45	2:52.56	12,5m x4		Ray first
Burpee	00:27.01	2:22.42	12,5m,12,5m x4		Pill first
Rowing	00:35.25	4:26.79	300m,400m,200m		Ray first
Famers carry	01:19.55	3:46.24	12.5m x 8		Pill first
Lunge	00:03.41	3:04.20	20m ,20m,10m x 6ea		Pill first
Wall ball(15lbs)	00:23.24	3:26.87	15ea,15ea,10ea,10ea		Pill first
	3:54.86	26.09.06
Total	30:03.89

 

 

1/14  Hyrox Traning
Workout	How		Record	Order	01:00:17 팀
Push 50m(650lbs)	6 m x 8		1:19.13	Ray first	0:01:50
	12,5m,12,5m,6mx2		1:22.97	Ray first
	6 m x 8		1:20.93	Ray first
Pull 50m (650lbs)	12,5m,12,5m,6mx4		3:02.16	Ray first	0:03:36
	12,5m,12,5m,6mx4		2:53.93	Pill first
	12,5m,12,5m,6mx4		2:38.98	Ray first
Rowing	300m,300m,200m,200m		4:14.14	Ray first	0:03:54
	300m,400m,300m		3:49.75	Ray first
	300m,300m,200m,200m		4:02.97	Ray first
Wall ball(20lbs)	15,10,10,10(ray) , 20,15,10,10(pil)		3:25.93	Ray first	0:03:29
	15,10,10,10(ray) , 20,15,10,10(pil)		3:30.45	Ray first
Ski	300m,300m,200m,200m		3:54.28	Ray first	0:04:03
	200m,200m,200,200m,100m,100m		3:51.81	Ray first

 

 

 

[ 훈련 한날: 1/14 ]

4개의 종목을 집중

좀더 세분화 해서 , 서로 전환해보고 기록을 체크했는데

push,pull은  12.5m 거리를 반반씩 밀고, 당기고, 하는것이 가장 베스트였고, 힘도 덜 든다.

Rowing은 전환시간이 오래걸려서,  지치지 않을 정도로 3번에 나누어서 진행하는거로

Wall ball은 20lbs(9kg)으로 연습한후 나에게는 무게감이 느껴진다.

그래서 Pil이 10개을 더 하는것으로 ,

SkiErg은  오늘 처음 해봤다.

Ski의 경우 내가 생각한것보다 힘들고, 호흡이 많이 올라간다.

그래서 짧게 빠르게 전환하는거로~~~~

1/14  Hyrox Traning
Workout	How		Record	Order	01:00:17 팀
Push 50m(650lbs)	6 m x 8		1:19.13	Ray first	0:01:50
	12,5m,12,5m,6mx2		1:22.97	Ray first
	6 m x 8		1:20.93	Ray first
Pull 50m (650lbs)	12,5m,12,5m,6mx4		3:02.16	Ray first	0:03:36
	12,5m,12,5m,6mx4		2:53.93	Pill first
	12,5m,12,5m,6mx4		2:38.98	Ray first
Rowing	300m,300m,200m,200m		4:14.14	Ray first	0:03:54
	300m,400m,300m		3:49.75	Ray first
	300m,300m,200m,200m		4:02.97	Ray first
Wall ball(20lbs)	15,10,10,10(ray) , 20,15,10,10(pil)		3:25.93	Ray first	0:03:29
	15,10,10,10(ray) , 20,15,10,10(pil)		3:30.45	Ray first
Ski	300m,300m,200m,200m		3:54.28	Ray first	0:04:03
	200m,200m,200,200m,100m,100m		3:51.81	Ray first

 

 

막상 당겨보니..흠...

마지막에 뒤로 확 제껴야 하는데 너무 밑으로만 당긴거 같다.

그리고 팔을 최대한 펴면 잘 안당겨져서 적당히 올리다보니, 전체적으로 당기는 길이가 길지 않아서 ,

더 많이 반복하게 된다.