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 10/4
WARM UP
800 meter run
3 rounds:
10 ring rows
10 air squats
20 jumping jacks
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
5 rounds for time:
40 alternating step ups
10 pull ups
200 meter run
Friday 10/3
WARM UP
Dodgeball
SKILL
Alternating split jerk
5 x 2
*Build to heavy
WORKOUT OF THE DAY
15:00 AMRAP:
5 double DB devil press
10 double DB shoulder to overhead
15 double DB squats
200 meter run
RX: (50s/35s)
*DB can be racked on shoulders for squats.
Foundations(X)
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
20:00 AMRAP:
400 meter run
100 meter farmer carry
100 meter sandbag carry
*Score total distance.
Thursday 10/2
WARM UP
5 rounds:
10 meter toy soldier
10 calf raises
:30 run in place
SKILL
N/A
WORKOUT OF THE DAY
Benchmark run test
*Distance depends on location. ex: Folsom does 1.8 mile hill.
Wednesday 10/1
WARM UP
3 rounds:
10 push ups
10 ring rows
10 meter reverse bear crawl
SKILL
EMOM 10:00:
1 rope climb
WORKOUT OF THE DAY
EMOTM 20:00:
1) 10 bench press
2) 10 double KB bent row
3) 10 box jumps
4) 10 double KB split squats each leg
RX: (185/125) (24kg/16kg) (24/20)
55+: (155/105) (24kg/16kg) (24/20)
Lv2: (225/155) (32kg/24kg) (30/24)
*Adjust targets as needed. Score total reps completed.
Foundations(X)
SKILL
Strict press
5 x 5
WORKOUT
“Death by bike”
*Complete 1 calorie in minute 1, 2 calories in minutes 2, etc until failure to complete.
Tuesday 9/30
WARM UP
3 x rolling 100 meter row
*Every meter +/- target equals 3 kip swings and 3 burpees
SKILL
Snatch pull + hang squat snatch
*Build to heavy
WORKOUT OF THE DAY
For time with partner:
1000 meter row (shared)
30 synchro toes to bar
1000 meter row (shared)
30 power snatch (shared)
1000 meter row (shared)
30 synchro pull ups
1000 meter row (shared)
30 power cleans (shared)
RX: (135/95) (185/125)
55+: (115/75) (135/95)
Lv2: (155/105) (205/135)
*30:00 time cap.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
5 x 100 meter heavy sled push
*Rest 3:00 between efforts