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Hyrox Style Workout
11/01/24
Workout Breakdown
The progression towards Hyrox continues with this workout. In this session, the running is 100% of Hyrox and 80% for the eight stations.
Warm-up: 10-15 minutes
Circuit
(For time)
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A1. Run - 1 km (0.62 miles)
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A2. Skierg - 800 m
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B1. Run - 1 km (0.62 miles)
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B2. Sled Push - 40 m
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C1. Run - 1 km (0.62 miles)
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C2. Sled Pull - 40 m
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D1. Run - 1 km (0.62 miles)
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D2. Burpee Broad Jump - 70 m
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E1. Run - 1 km (0.62 miles)
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E2. Rowing - 800 m
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F1. Run - 1 km (0.62 miles)
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F2. Farmers Carry - 160 m (using kettlebells)
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G1. Run - 1 km (0.62 miles)
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G2. Walking Lunges - 80 m (using dumbbells)
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H1. Run - 1 km (0.62 miles)
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H2. Wall Balls - 80 reps
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1 Round
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Notes:
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Lunges
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Male = 50 lbs. (25 lbs. dumbbells x2)
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Female = 30 lbs. (15 lbs. dumbbells x2)
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Sled Push
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Male = 335 lbs. (sled+250 lbs.)
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Female = 225 lbs. (sled+140 lbs.)
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Sled Pull
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Male = 225 lbs. (sled+140 lbs.)
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Female = 170 lbs. (sled+85 lbs.)
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Ball
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Male = 15 lbs.
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Female = 11 lbs.
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Kettlebells
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Male = 55 lbs.
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Female = 35 lbs.
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