HYROX DOUBLES SIM
90 min Time Cap
With a partner
Must stay together on the runs
Split station work any way- you go i go
1000m Run
1000m Ski
1000m Run
50m Sled Push 360/225
1000m Run
50m Sled Pull 225/180
1000m Run
80m Burpee Broad Jump
1000m run
1000m row
1000m run
200m farmers carry 24/16kg
1000m run
100m walking lunge 45/25 sandbag
1000m run
100 wall balls 14/10
Workouts
Saturday 11/8
WARM UP
5:00 skipping rope
3 rounds:
10 step ups
10 medball squats
10 kip swings
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
“Filthy Fifty”
50 box jumps
50 jumping pull ups
50 kb swings (16kg)
50 lunges
50 push press (45)
50 knees to elbows
50 back extensions/supermans
50 wall balls
50 burpees
50 double unders
*30:00 time cap.
Friday 11/7
WARM UP
10:00 handball
SKILL
N/A
WORKOUT OF THE DAY
WTF #3
Thursday 11/6
WARM UP
5:00 bike
3 rounds:
10 hollow rocks
10 push ups
10 meter walking toy soldier
SKILL
GHD situp 3 x 10
GHD hip extension 3 x 10
WORKOUT OF THE DAY
15:00 AMRAP:
20 calorie C2 or 15 calorie Assault bike
15 toes to bar
10 DB incline bench press
RX: (50/35)
*This is a pacing workout. Try to limit breaks to as short as possible. Score total reps completed.
Foundations(X)
SKILL
Strict press
5 x 5
WORKOUT
5k row for time
Wednesday 11/5
WARM UP
5:00 skipping rope
3 rounds:
10 inch worm push ups
10 rope climb to standing
3 deadlift + 3 muscle clean + 3 front squat
SKILL
Handstand walking
*10:00 practice drills
WORKOUT OF THE DAY
20 rounds for time:
1 wall walk
1 rope climb
1 clean
RX: (225/155)
55+: (205/135)
Lv2: (275/185)
*Clean weight should not exceed 90% 1RM. 25:00 time cap.
Foundations(X)
SKILL
Front squat
5 x 5
WORKOUT
EMOM 20:00:
1) 20 alternating Cossack squat
2) 50 single unders
3) 20 walking lunges
4) 50 single unders
5) 20 ring rows
*Score total reps completed.
Tuesday 11/4
WARM UP
800 meter run or 1000 meter row
3 rounds:
10 ring swings
10 goblet squats
SKILL
Ring dips with pause in bottom
3 x 5
WORKOUT OF THE DAY
3 x 400 meter run
*1:00 rest after each effort
Into
3 x 500 meter row
*1:00 rest after each effort
Into
3 rounds:
10 ring muscle ups
10 back squat
RX: (185/125)
55+: (155/105)
Lv2: (225/155)
*Back squats can be taken from the rack. Coach athletes to push the run and row intervals. 25:00 time cap.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
3 rounds for time:
800 meter run
40 meter indoor sled
40 meter burpee broad jump
*Score time to complete. 30:00 time cap.