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Hyrox Style Workout

11/08/24

Workout Breakdown

This workout was 8 days before my first Hyrox race. It dramatically reduced from just above 80% of the Hyrox race to 40%. It's short and snappy while continuing to rehearse the Hyrox race order.

Warm-up: 10-15 minutes

Circuit

(For time) 

  • A1. Run - 400 m (0.25 miles) 

    • A2. Skierg - 400 m​

  • B1. Run - 400 m (0.25 miles) 

    • B2. Sled Push - 20 m​

  • C1. Run - 400 m (0.25 miles) 

    • C2. Sled Pull - 20 m​

  • D1. Run - 400 m (0.25 miles) 

    • D2. Burpee Broad Jump - 30 m​

  • E1. Run - 400 m (0.25 miles) 

    • E2. Rowing - 400 m​

  • F1. Run - 400 m (0.25 miles) 

    • F2. Farmers Carry - 80 m​ (using kettlebells)

  • G1. Run - 400 m (0.25 miles) 

    • G2. Walking Lunges - 40 m​​ (using dumbbells)

  • H1. Run - 400 m (0.25 miles) 

    • H2. Wall Balls - 40 reps​

1 Round

  • Notes:

    • Lunges

      • Male = 50 lbs. (25 lbs. dumbbells x2)​

      • Female = 30 lbs. (15 lbs. dumbbells x2)

    • Sled Push

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

      • Female = 225 lbs. (sled+140 lbs.)

    • Sled Pull

      • Male = 225 lbs. (sled+140 lbs.)

      • Female = 170 lbs. (sled+85 lbs.)

    • Ball​

      • Male = 15 lbs.​

      • Female = 11 lbs.

    • Kettlebells​

      • Male = 55 lbs.​

      • Female = 35 lbs.

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