40-Minute Hyrox-Inspired Workout (Full Body HIIT with Weights)

If I was training for a Hy Rox or wanted to try one at home, this is the workout I would do. All you're going to need is a set of dumbbells and we're going to mimic the moves you would do in a hi rocks competition. Let's get sweaty and it's going to be super spicy. But before we jump in, hit that subscribe button for me and get access to all my free at home workouts. And if you're looking for more accountability on your fitness journey, hit that join button and become part of my YouTube membership community for more accountability and support. All right, team, I'm not going to sugarcoat it. I'm just going to tell you this is going to be spicy, it's going to be sweaty, but it's going to be a lot of fun. As you know. I'm joined by the amazing Rachel. She'll be offering modifications throughout today's workout. We're doing an intense Hy Rox workout. All right. We are going to mimic the moves you would do in a high rocks competition using just a set of dumbbells and your floor. Rachel's going to give you the low impact options. I'm going to give you the more advanced, higher impact options. Pick your level. Got dumbbells with me today. Anywhere from 20 to 25 pound weights with me and a sweat towel that I'm going to be using for sled pushes. Rachel will give you a standing modification. You get to pick your level today. We're doing it in what is your favorite format? Not ours. Just for the record. Your favorite format, it is a pyramid format. That means you have six exercises and you're going to do them in a stack on pyramid format. So 30 seconds for the first move. Rest for 30 seconds. Then you do moves 1 and 2. Rest for 30. 1, 2, 3. As you can see, the workout builds. We'll take a break when we get to that halfway point and then we're going to work our way back down the pyramid in reverse order. Are you ready to knock this out, Rach?

Do it.

Let's. Let's do it. We're gonna get ourselves nice and warm before we jump into these six Hy Rox moves. So let's go ahead and start. Feet are shoulder width distance apart. Go ahead and just flap your wings for me. Open the chest. Open and close. Open and close. We're gonna start to get that blood flowing before we really get it pumping. All right, we're going into a good morning. Hands can come up behind your Head, if that feels comfortable for you. You're going to push your hips back towards the wall behind you. When you get to the top, heels are going to come off that ground for a calf raise. We're going to warm up that back side of the body as well as the calves, ankles and back side of the body right here. Nice work, you guys. All right, push those hips back. Stand tall. Calf raise, Lower with control. Hips go back, lengthen through the hamstrings. Calf raise. Heels come off the ground. Nice. Hips back and heels up. You got two more just like it. Hips back and heels up. You got one more just like it. Hips back and heels up. Now I want you to give me toes up, then heels up. Toes up, then heels up. Nice. We're going to warm up the tibs, the top of the shin as well as the calf. Nice work. You are going to be moving from ground from head to toe, so we got to get you warmed up from head to toe. You got two more just like this. And then we're going to drop it right into squats, which means feet go a little bit wider if they need to. Hips go down and back, stand tall. Hips go down and back, stand tall. So you're just squatting it out. Knees are going to push towards the outer three toes. All right? You are going to think about pushing that ground away from you as you stand tall. Right. We're going to see squats in today's workout in the form of squat thrusters, which is going to mimic the wall ball you would do in a high rocks. Right. Got basic moves for you. Big compound moves. Take it at your pace. You're always doing 30 seconds of work. 30 seconds of work, but then it stacks on as you transition moves, so the work time gets longer. Nice. You've got four, three, two. Last one. Right here. Nice. Let's take it to a hinged over position. Arms are going to go. Thumbs straight up, thumbs 45, and then take it to the side. Do it again. Straight up 45 to the side. Nice. Warming up the shoulders, warming up the back. Nice. Holding that nice hinge position. Keeping that posterior chain fired up. Nice. One more time through this. One more time through this. Reach up 45 to the side. Step back. Lunges. So you just step back, drive through that front foot. Step back, drive to that front foot. Lunges are another move you will see in today's workout. You can hold dumbbells at your sides, or if you want to go classic high racks format, you can rack one dumbbell on your shoulders they do a sandbag dumbbell step back lunges. That's what we're going to do. If you have the space, you could always go for a walking lunge as well. You have four nice three back of your space. Take it back. You go for a plank, walk out. Hands are going to hit that ground. Walk out, find a high plank. Once you get here, you can drop your knees, drop the hips. Just open the front side of the body. Stretch and open. Gaze over your right shoulder. Gaze over your left shoulder. Nice. Tuck the toes. Find that high plank position again. Right foot steps outside right hand. Big easy twist. From here, drop the elbow down towards the ground. Open up again. Big easy twist. Set it down. Switch. Left foot outside left hand. Opening the hips.

Reach.

Drop the elbow. Open it back up. Set it it down. Switch again. Right foot outside right hand. Here we go. Open, drop. Open those hips. Reach back up. Set it down and switch. Nice work. Big reach. Gaze follows fingertips. Drop the elbow, open the hips, open it up. Set it down. Nice work. From here all the way up and back down. Dog pedal out the heels. Press the chest towards the thighs. Big inhale up onto both tiptoes. Melt the heels to the ground. Now you're going to bend. Extend the knees. Bend the knees. Extend, bend, extend knees. Hover knees push. Knees, hover, knees push. You have three. Nice. Two and one. Knees go all the way to the ground. Little cat, cow action. Drop the belly. Wag your tail. Nice. Reverse it. Spine goes up towards the ceiling. Find a nice flat back, neutral spine. Bird, dog. Opposite hand, opposite foot. Reach away from each other. Hold for three, two. Set it down. Switch. Fire up that spine. Fire up that core. Nice work. Awesome job. From here, it's a walking burpee. Find that high plank. Step the right foot, the left foot. Stand up. Take it down. Switch your lead foot. Here we go. Left, right. You got two more just like that. Two more just like that. Here we go. Walk those burpees in. Stand up. Nice and strong. The Hy Rox does have burpees in it. Spoiler alert. Jacket jacks. Jacks or tabs? Jacks are taps. Go. 8, 7, 6. You got it. 5, 4, 3, 2. Hold it wide. Just hit side. Fire up those outer glutes. Side to side. Sit back. Nice. Sit down and back. Can you reach those arms away from you as you sit those hips down and back?

Nice.

One more each way. Nice work. Awesome job. I'm going to take it to the back of my space. Little forward bound land. You can walk forward if you want to. Rachel, shuffle back. Little walk forward or bound. Shuffle back. You ready to do this thing? Everything is starting to fire up now. It's going to be a fun workout. Get ready to move. One more. Walk it back. You in, Rach?

Let's go. Let's do it.

She's in. I'm in. You're in. Quick sip of water. I'm going to explain your moves.

Move one.

You'll do it 30 seconds on. Rest for 30. Then you'll stack on move one, two, so the work time gets longer. First move of the high rocks after your run is a skier where you're pulling down. We're going to do snatches. Grab one weight. You can always put two in between your feet. With one between my feet, I'm going to snatch all the way up overhead. Rachel's going to clean to the shoulder. So all the way up overhead. Rack, reset. Switch your hand. So I'm going right, then I'm going left. I'm going right, then I'm going left. We're just snatching, alternating snatches. Taking that weight up overhead. Lock it out. Full extension. Elbow, shoulder, hips, knees, ankles. Full extension at the top. Yes. Cleans for 30. Snatches for 30. You ready to kick off this workout? Set your watch.

2.

High Intensity Interval Training. H I I T HIIT. Yes. I had to think about that. I was like, did I just spell hit right? Grab your weight. We snatch. Hit. 3, 2. Let's go. Never spell on camera. Rack, reset. Switch it out. Nice alternating snatches. You want a nice weight here that challenges you, right? So try and go heavy. That is the challenge here, especially when we go down to one dumbbell snatching all the way up overhead. As you'll notice, my heels are popping off the ground racket. The power comes from driving my hips forward. That is what is going to push that weight up overhead. Nice work. You're in the final. 5, 4, 3, 2. Rest for 30. Rest for 30. So we're going to stack on. You're going to do snatches again for 30 seconds. Right into a dumbbell push on a towel is what I'm doing. It's a sled push. Rachel's going to give you the farmer's carry. I'm going to give you the sled push. So I'm literally putting a weight on a towel and I'm going sled push up and over. As much space as you got, you are finding it and that's what you're doing. All right, get yourself set up for snatches. I'll talk about Modification options for the sled push. We go in three, two. Let's snatch. Snatch for 30, right into sled pushes for 30. One minute of consecutive work. If you're not on a hard floor like me, you can grab a towel, right? And put your weight on it and push it. If you don't have that option, if you're on carpet, you could use your kid's winter sled and put a weight in there and push it. You could use sliders, you could use diapers. If you're outside, you put a dumbbell on a kid's big wheel or a little trike, and you push that bad boy. Make it work or follow Rachel. Transition in three, two. Let's go. I put my dumbbell on my towel and I'm pushing. Nice and locked. Push. This is your sled push. Sled push. If you're with me, you're firing up the front side of the body. Quads are turned on, right? Shoulders are activated. We go to the posterior chain. Next we're gonna hit the back side of the body. Right now you're hitting the front side. Rachel's got a farmer's carry with a march. That's a great option. Great option. You're here for three, two, recover, rest for 30, stack on snatches, sled push. And then you go into a sled pull in the high rocks for us. We're doing two dumbbells, hinge over, deadlift, back row, stand tall, hinge pull, stand tall. We're gonna hit the posterior chain, hammies, glutes back with a deadlift and a row. So grab a second dumbbell, get it close to you. You go back to snatches. Back to snatches in three, two. Let's go. Sweat start to get spicy. You stack it up. It's 1 minute and 30 seconds of consecutive work here. Come on, come on. This is how we mimic those moves. Snatches, sled push. And then we're gonna hit the back side of the body with the sled pull. Or in our case, a deadlift back row. Nice work. You're here for 10 more seconds. Transition to your farmer's carry or your sled push in 5, 4, 3, 2. Grab it. Transition right into it now. Come on. Sled push. You're in it. There's no rest between moves. It's a quick and dirty transition. 30 seconds, right into another 30 seconds. If you got more space, use it. Make this sled push. Make that farmer's carry longer. Let's go. 10 more seconds here, and then we go deadlift. Back row, Deadlift back row. It's where you're going. In three, two, Grab your second weight. Here we go. Hips. Go back. Elbows to hips. Stand tall. Feet are planted. Drive through those heels. Push that floor away to stand up. Row and stand. Posterior chain. This is your sled pull. We're giving you a pulling movement. Okay? You're pulling with lower body. Hips pull forward. You're pulling with upper body. Elbows to hips, back. Nice finish. Three, two. Weights are down. Nice work. Three moves deep. You ready to stack on your fourth move, Your fourth move gets spicy again. Burpee broad jump. All right, Rachel's got a walking burpee. I'm gonna set one burpee on the ground in the middle. Or you could just get the burpee, the dumbbells out of the way. I'm going chest to floor. Burpee, stand up. Jump up and over. Switch. Okay, back to snatches. Back to snatches in three, two. Let's go. I really could have used some water right there. Really could have used some water. But now I got to get through two minutes of work. Okay, two minutes of work. Come on. Stack it on, stack it on.

This is the point where the first couple rounds you're like, oh, this isn't bad. Like, I could do 30 seconds rest. That's great.

And then it starts to stack on. It starts to build the burn starts to build right here for five more seconds into your sled push or Farmer's carry in three, two. Let's go. Find it. Quick transition. Your 30 second timer already started. Are you moving? Come on. Try and keep up with that timer transition. Make it quick. What makes this workout hard? Hi Rox is an endurance based workout. This is an endurance based format. Come on, come on. No one signs up to do a hy rox without wanting to challenge themselves. When you hit play today, you wanted to challenge yourself. Yes. You didn't see that thumbnail title and think, oh, this is gonna be easy, did you? No way. Three, two, transition. Deadlift row. Gonna be a little bit longer. I got talking. Deadlift row. Nice work, team. Remember your transition here into a burpee broad jump. Burpee broad jump in 10 seconds. Walking burpee with Rachel. Pick your level. We go in three, two. Weights are down. Here we go right into it. Burpee jump, switch. Burpee jump, switch. Woo. Yeah, Linds, it's gotta get spicy. Come on. You showed up today to get 1% better right here. Show me that 1%. Show it to me for 5, 4, 3, 2. Recover.

Now.

I get that water ready for move five. It's lunges. Lunges. Two weights at your side, one on your back. Lunging. That's your fifth move. You add lunges. I gotta breathe. 10 seconds to catch your breath.

Let's go, Lynn.

Back on snatches in three, two. Let's go. Hit it up. Alternate those snatches. Come on, come on. Five moves, rage. Five moves. Do the math for me. Two minutes and 30 seconds of work.

Yeah, you got it.

Holy stinkin bananas.

Math and spelling are two things we try not to do on camera.

No. 10 seconds. Transition, sled push. Farmer's carry in five, four, three, two. Transition. Let's go. Come on, come on. Gotta get our steps in today too, Rach.

Yeah.

Gotta get our steps in today too. If you wanted, you could always take this out to your driveway. You could just give me some runs instead of a sled push. You could give me some sprints up and down your cul de sac.

Yeah, you'll really be the clock of the neighborhood.

Woo. Posterior chain. Deadlift row in three, two. Let's go. Grab your other weight. Deadlift row. Hinge, pull. Part of an endurance workout is learning how to control your breath. How to take it up and how to take it down. Come on. Keep breathing. In through the nose, out through the mouth. 10 seconds here. Burpee, broad jump. It's coming for you. It's coming in 5, 4, 3, 2. Weights are down. Let's go. Hit it. Yeah. Lift and see. Just keep moving. Look at Rachel. I did not have dumbbells on the plan, Rach. She is adding them to her walking burpee to make it harder. Yes. Rach, you find how you can get challenged today? Three, two lunges. Racking. Let's go. You can do two weights, you can do one weight. You got 30 seconds of lunges.

You know this is normally a partner competition. You can do it solo, right?

Yeah.

You can normally do it as a team. I really think you and I competing as a team sport would be the funniest combo. We're a good team.

Yeah, we are.

We're very different.

3, 2, 1. I'm just catching my breath. I cannot talk.

There you go.

God made us different for a reason.

Yeah, right?

Doesn't mean we don't work well together. Cause we do. It's like peanut butter and jelly. Which one would you be? Jelly or peanut butter?

Oh, I think I'm jelly.

I get to be the peanut butter. I like that I'm sticky. I call myself the glue. Tim is the glitter. I'm the glue.

Glitter in the glue. I like that.

All right, let's do this. Tired. So you got a longer break. Take a deep breath for 10 more seconds. We go all the way up this stinking pyramid. This is when it gets really hard, guys. Your fifth move, or your sixth move, is a squat thruster. Take that weight. It's a wall ball throw. Squat thruster to mimic a wall ball throw. Just remember, on the other side of this three minutes is a one minute water break. Say, yes, I can. Say, yes, I can. We snatch in three, two. Let's go. Yes, I can. Come on. I just finished taking a speaking course to make you a better speaker, so hopefully you'll see that. Translate. Number one lesson. Lindsay needs to slow down when she talks. I know. Number two lesson. Saying one positive word to yourself before you go on set makes all the difference in your body language. Say yes, I can. Right now. Tell yourself you can do this. You transition to sled pull or push in 3, 2. Transition, sled push or farmers carry. Let's go. Come on. We say this all the time in our workouts. We challenge ourselves physically so we can become better. It is a keystone habit. It's going to raise the tide in all areas of your life. Doing this today is gonna make you mentally stronger, right? Emotionally stronger. Whoo. That's why you're here. It's why you showed up. You're here for five. Deadlift. Back row in three, two. I always end up on your side. I gotta time that better. Whoo. Here we go. Hinge pull. This is where you let that breath come down, right? Because it's got to go back up for burpees. Next.

Just a total body conditioning workout, right?

I also learned the power of a deep breath and how that can affect your nervous system. Right. Now take one deep breath. Transition to burpees in three, two. Let's go. Dig deep right here. What does that look like for you today?

Yeah, Lindsey.

Come on. Come on. Keep pushing yourself. One rep at a time, 30 seconds at a time. It stacks up. So do you match it? Come on. After this, it's lunges. Lunges in three, two, let's lunge. Lunges and thrusters. There it is.

The point in the pyramid where we start getting quiet.

I'm eating my hair. You are working for one more minute. And after that, I promise you, a longer water break is coming. After this. You go thrusters. Take that dumbbell to your chest. It's like you're throwing a wall ball at your ceiling. In three, two, one. Come on. No one said this was gonna be easy. No one did. Come on. This is where the change happens. This is where we build resilience one rep at a time. Build it one block on top of another. Consistent habits build a strong foundation. Yes, you can stay with me right here. Last five, four, three, two, one. Set it down. Holy bananas. Way to go.

Hands.

Top of the pyramid.

Yeah.

You get a water break and then we work our way back down. Grab your water. Holy bananas. I have never done a high rocks. I hope to maybe one day because I love a good challenge, but I imagine that everybody in that high rocks competition convention center has some form of electrolytes in their water bottle because Holy bananas. Is this an all out energy workout? And did you know that electrolytes and hydration is one of the biggest ways to fuel our energy system? Charged minerals like sodium, potassium and magnesium help in the production of energy in our cells, our nerves and our muscles, helping you perform better here in your workouts and all sinking day long. So whether you are crushing a workout like us right now or just living your day to day, element electrolytes can help you sustain your energy for longer periods of time. And I am all about higher energy for longer periods of time because we got to go down this stinking pyramid. So if you want to try element electrolytes, which are in my water bottle, all you got to do is click the link in the description below and you're going to get a free sample pack with purchase so you can try all the element flavors and find out which is your favorite so you can stay fueled all stinking day.

So good.

You ready to go down this pyramid, Rachel?

Let's go. Start crossing things off, you know?

Yep. We go down in reverse order.

Okay.

That means we're going to start with squat thrusters. It's going to be the last time you do snatches. You drop it off. And then we're going to start with. Then we're going to drop off the sled. Push. Okay, you're dropping it off. I can't keep wiping my face with my towel or it's going to stick to the floor. I gotta use this one. All right, you're starting with squat thrusters. Squat thrusters into lunges. Reverse it. Grab your weight. Another three minutes of work, but you're rested, you're fed, you're ready to crush it. Let's go in three, two. Let's go. 30 seconds of squat thrusters right here. When I said you're rested and you're fed. Guys, these things are Just as important as your workout, your sleep, and how you feel. Your body is so stinking important. I never knew how strong I was until I started hitting those protein goals I had until I started really fueling my body with solid whole foods. Right. You get older, you get smarter, you get stronger. Come on. From this, you put that weight on your back. You transition to lunges in 3, 2, 1. More racket lunges. Reverse order, reverse order.

It feels different this way, doesn't it?

Yes. You're going to tackle those thrusters a little bit more rested, but, man, those snatches at the end, they're going to feel hard.

Don't think about it too much. Nope.

Just think about the next 30 seconds.

30 seconds at a time.

For 10 more seconds, I need to lunge. And then after that, I set the weight down and I go burpee. Broad jump. That's what's coming for you in five, four, three, two, one more lunge. Set it down. Here we go. Burpees. Let's go.

Come on. Yeah.

Limbs. You can go chest to floor, or you can just give me that high plank option. You give me a full push up. Whatever floats your boat today. Just keep moving. Nice work, team. Hair everywhere. What is after this? We got our deadlift back row. We got our deadlift back row in three, two. Let's go. Definitely should have braided or bubbled there. Yeah. Catch your breath. You got this. You got a sled push or a farmer's carry?

Kind of a mental workout, too. Doing it like this, I feel like.

Yep. Eyes are shut. Breath is heavy. Just keep pushing. We go towel push in 3, 2, 1. More rope. One way down. Here we go. Sled pusher, farmers carry. Let's go.

Yeah. Lindsay, think how many times you're pushing your kid on their bike. I've seen you do that.

Oh, yeah.

Up a big hill.

Lot of reps on those big wheels. Lot of reps. Come on. Functional strength right here. Functional strength.

I feel like my version is when you're carrying the bike home because they don't want to ride it anymore.

Oh, yeah. Snatches in three, two. Let's go, let's go. Last 30.

Last time.

Last time. You do snatches and then you drop them. Come on.

All the type A people here love crossing things off.

Oh, yeah.

This is for you.

For everyone who asks for more pyramid work goes. Why?

There's a reason we haven't done one in a while.

Because they kill me. 5, 4, 3, 2. Let it down.

No more snatches. Way to go, Lynn.

Down to Five moves. You drop off the sled. Push on this next one.

Yeah.

Back to thrusters. You have five seconds. Pick up your weight. We in three, two. Let's go. There is no camera magic. Rach and I are pouring into this workout right alongside you guys. This is true sweat equity right here, guys. Come on. One rep at a time. Inhale down. Exhale, push. You take that weight and you rack it on your back for setback lunges. We make that transition in 5, 4, 3, 2. Rack it. Alright, let's go. Be really intentional with that. Set back one. Step back. Lower that back knee to the ground. Strong front knee. Don't let it collapse in. I've been doing lunges with a resistance band around this leg or the other leg to help strengthen my adductors, my inner thighs. And now I have that visual in my head of my knee getting pulled. Come on.

You're here. Burpee.

Broad jump in three, two. Set it down. Let's go. Which move are you most excited to drop off? I would love to know in the comments.

Yeah. Let's see.

Yeah.

What's yours? Are you done with burpees yet?

I don't know. These really do stink. My pace is slowing and that's okay. The goal is to keep moving for five, four. Dumbbell. Back row in three, two. Deadlift. Back row.

Strange train when your heart rate is high. So much harder.

This and towel pushes. Those towel pushes bring me back to high school volleyball. My coach took a bunch of two by fours and wrapped carpet around them when we were late for practice. I weren't working hard. You. You cleaned the gym floor with those. Whoo. Come on. Three, two, one. Give a shout out to Mr. Marty Keeble. Thanks for those days. Made me a better athlete, right? You got to show up. You got to work hard. Oh. Push it. Find that inner athlete. Maybe you were in high school, maybe you weren't. Today you get to be whatever kind of athlete you want to be. It's your choice. You get to choose how you show up every day. For four, three, two, one. Holy bananas.

Yeah.

These Hyrox folks are no joke. No more sled push on the towel this time.

Cross it off.

You drop off back row. You got 10 seconds. And we squat. Thrust.

Yeah, that. Endurance. Let's go, Lindsay. Come on.

Three, two, one. It's funny because I went back to my old habit. I sat in like that, my birthing pose when I was tired. I learned to sit in that pose and catch your breath to prep for labor. The hardest workout of your Life. This kind of feels like it.

And now labor prepped you for this. It sounds like.

Yeah. 10 seconds. 10 seconds and you lunge. Come on. Keep pushing for 5, 4, 3, 2, racket. Let's go.

You. As much as this format sucks, I'll just say it. There is something so powerful about being like, okay, just the next 30 seconds. What can I get through? What do I need to focus on?

What can I do for 30 seconds more?

Don't think about what's after. Like, that is so powerful. Right?

Focus on what's in front of you. The next right thing right here is to go into a burpee broad jump in three, two, set it down. Burpee, broad jump, deadlift, back row. That's it. Come on.

Yeah, we can see.

Let's go, team. Stronger together. Keep pushing right here. This deadlift, back row. You're there in 5, 4, 3. Didn't want to do that last one, but I did it.

Yeah, last time.

Talk about an endurance workout.

You know, sometimes we're like, oh, I'm not going to shower after this. I just got to go. This is not one of those workouts. No, this one needs a shower.

Team in the back, tell Megan on our team, add this to the list of holy banana workouts. Next email you send.

Yeah.

Holy bananas for three, two, recover. Did this go up there for hardest thinking workouts?

Yeah. Yeah.

Even wore the yellow for the bananas.

We love a good outfit theme.

Come on. Three moves. This time you drop off the burpee. Squat thrusters, lunges, burpees. Did we drop off the back row yet?

Oh, this time we do. This time we do this coming.

Squat thrusters in three, two. No, we just did it for the last time, Rachel. Yep. That was it. Right? Right now I just heard you starting to lose my mind.

You are correct.

Okay.

There's one workout where I was supposed to be counting, and I made us do another round of jump lunges. And people still email me about it.

They're like, rachel, we will never forgive you.

I said sorry for your own good.

I'm sorry for those jump lunges. Ten more seconds here. Rack it on the back and lunge in five, four, three, two. Racket. Let's go. Heart rate is just high.

You see why we start watching this to hit now.

We started doing more educational posts on the blog. Zone 2 cardio. What does that mean? This is zone 5. Rating of perceived exertion is a 10. 10 more seconds than you are doing. Hey, burpee with a jump. Come on. In three, two, one. Holy bananas. But this workout's going live on the blog after our summer program. Right, Rach?

Yep.

So after you complete that, you can do anything. Last time on the burpees, guys. Last time.

Yeah, Lindsey, come on.

You can do anything for 30 seconds. Yes, you can. Push it for 5, 4, 3, 2. Recover. Yeah.

The end is in sight now, though.

Is anyone understanding the hype with high rocks? Are you getting it? I don't know if I'm missing the point or if I'm getting it. I'm very confused. I love hate it.

I love hate it.

Two moves left. Thrusters and lunges. Ten seconds. Thrusters and lunges. Come on. Three, two, one. If you do not feel like you are working at a rating of perceived exertion between a seven and a nine right now, I challenge you. Grab two weight. Come on. You got one minute to pour some gas on the fire. One minute of work. Make it count right here. 10 seconds in the Thruster, then you rack it for lunges. Let's go. Four, three, two. Rack it. Those wall balls at the end of a high rocks would be brutal.

Oh, brutal.

That's what that mimics right there, that thruster.

I've seen the judge go around being like, oh, you're not squatting low enough. I was like, that would. Oh, I would be so upset.

I'm trying my hardest here.

It's just you.

Just you and Rachel and I to encourage you. 10 more seconds in your lunge finish. Let's go. 5, 4, 3, 2, 1. Set it down. Nice work, team. You got 30 seconds left.

Here we go.

There's a Thruster. There is no bonus round, guys. No bonus round. Not needed after this. Holy bananas.

My hair is so sweaty.

The most efficient workout you're gonna do. Holy bananas. You want a cardio push? You push it right here. Let's go. Grab that weight. 5, 4, 3, 2. Come on. Last 30. Last 30. Push it home. Finish strong. Yes, you can. Are you proud of yourself? I'm so proud of you for pushing through this workout. Physical and mental toughness built one rep at a time for 10, 9, 8. You got this. 7, 6, 5, 4, 3, 2, 1. Never been so glad. Should we done with the workout? I don't think. Rachel.

Yeah. This one's up there.

Holy bananas. That got me today. I'm proud of you for showing up. Hi, Drake.

Yeah. All day today.

You click that link below and you get your free sample pack with purchase, because you're going to need it after that Bananas workout. Flap your wings or just stand with Your arms like this to do whatever you need to do to give yourself a beat. Big breath into your nose. Big open mouth. Exhale. Big breath in through your nose. Let it all go one more time. Biggest breath of your day today. Right here. Big exhale. Doesn't it feel good to be on the other side of something hard? I wake up, I do hard things right. That is a good mantra to have standing on your left leg. Here we go. Right heel to glute. Stretch out those quads from those lunges, thrusters and sled pushes. You guys absolutely crushed today's workout. I am so proud of you for showing up and putting in the work. Take your hands, wrap them around your back. Big chest expansion. Bring both hands over to the right hip. Drop the left shoulder and gaze over it. Way to show up, team. Way to show up. Chest expansion. Nice. Hands to the left hip. Drop the right shoulder. Gaze over it. Big breath in, big breath out. Nice standing on your right leg. Left heel comes to the glute. I mentioned it in the workout, but if you have not checked out our new summer program overload 30 yet, my friends, you need to do so. You need to check it out. We'll link it at the end of this workout, but it is a solid two week challenge. If you love this workout, you are going to love the challenge that Overload 30 brings to build some serious strength. Set it down. Nice work. Big inhale, big exhale. Drop to the bottom of a squat if that feels good for you, right? You get to just hang out here. Push your elbows into your inner thighs. Can you drop that left elbow into the left left thigh and just open up on the right. Gaze is going to follow. Rotate through that spine. Nice. Same thing. Switch it out. Right arm into the right knee and open up to the left. You might notice the mobility is harder on one side. That's okay. That's normal. You're gonna go right back to your booty. You're gonna pull the soles together of the feet. You're find a nice butterfly stretch, stretching out those inner thighs. Dropping the knees to the mat. Sitting up on your sit bones. Spreading your chest apart. Nice and proud because you just finished one really hard workout. I'm so proud of you. Thanks for showing up. If you want a mobility workout, we can link that afterwards too because you're going to need it. But thank you for showing up and we'll see you back here on the mat. I am so proud of you for showing up and making it through that. I'm proud of us and I want you to hit subscribe to my YouTube channel so you never miss a new workout. If you love this format, you're going to love this really hard workout too. And like I mentioned, you got to check out my new two week strength program. It dropped right here. Check it out. Have a great day.