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Hyrox Style Workout

12/27/24

Workout Breakdown

Two AMRAP circuits, with a beauty of a finisher.

Warm-up: 10-15 minutes

AMRAP 1

(16 mins)

A1. Run - 500 m (0.31 miles)
A2. Sled Push - 25 m (see notes for weights)
A3. Walls Balls - 25 reps
A4. Walking Lunges - 25 m (see notes for weights)

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

AMRAP 2

(16 minutes)

B1. Run - 500 m (0.31 miles)
B2. Burpee Box Jumps - 10 Reps
B3. Rowing - 250 m
B4. Sled Pull - 25 m (see notes for weights)

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

Finisher

(6 rounds)

C1. Squat Jumps - 10 Reps
C2. Run - 400 m (0.25 miles)

Notes:
- Lunges
  - Male = 45 lbs.
  - Female = 25 lbs.
- Sled Push
  - Male = 335 lbs. (sled+250 lbs.)
  - Female = 225 lbs. (sled+135 lbs.)
- Sled Pull
  - Male = 225 lbs. (sled+140 lbs.)
  - Female = 170 lbs. (sled+85 lbs.)
- Wall Balls
  - Male = 15 lbs.
  - Female = 10 lbs.

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