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Hyrox Style Workout

The RSTR Workout

Workout Breakdown

This was a workout held at a wonderful Chicago gym called RSTR.

I encourage you to check them out if you're ever in Chicago - www.teamrstr.com

Warm-up: 10-15 minutes

Circuit

1min on/15s off x4 (20 mins total)

  • A1. Skierg

  • A2. Battle Ropes

  • A3. Burpee Box Jump-Overs

  • A4. Assault Bike

Rest: 5-minute break (or longer if needed).

AMRAP

(15 mins total)

  • Sled Push - 15 m (see notes for weights)

  • Reverse Lunges - 30 reps (see notes for weights)

  • Dead Hang - 60 s

  • Barbell Thrusters - 15 reps (see notes for weights)

Rest: 5-minute break (or longer if needed).

Finisher

30s on/30 s off (6 mins total)

  • Assault Bike

  • Skierg

  • Notes:

    • Lunges

      • Male = 45 lbs.​

      • Female = 25 lbs. 

    • Sled Push

      • Male = 335 lbs. (sled+250 lbs.)​

      • Female = 225 lbs. (sled+135 lbs.)

    • Thrusters​

      • Male = 65 lbs.​

      • Female = 45 lbs.

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