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Hyrox Style Workout

9/06/24

Workout Breakdown

Warm-up: 10-15 minutes

Block A

(For time) 

  • A1. Run - 1 Km (0.62 miles)

  • A2. Thrusters - 20-30 lbs. x 20 reps

  • A3. Row - 750 m (0.47 miles)

  • A4. Burpee Box Jumps - x 20 reps

  • A5. Row - 750 m (0.47 miles)

  • A6. Walking Lunges - 50 m w/ 50lb dumbbells

  • A7. Run - 1 Km (0.62 miles)

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

Block B

(For time) 

  • B1. Run - 1 Km (0.62 miles)

  • B2. Sled Pull - 230 lbs. x 4 lengths (weight includes sled)

  • B3. Row - 1 Km (0.62 miles)

  • B4. Sled Push - 335 lbs. x 50 m (weight includes sled)

  • B5. Run - 1 Km (0.62 miles)

  • B6. Farmers Carry - 200 m w/50 lbs. dumbbells

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