¾ Hyrox SIM
TC 90 MIN
750m Run
750m Ski
750m Run
35m Sled Push 360/225
750m Run
35m Sled Pull 225/180
750m Run
60m Burpee Broad Jump
750m run
750m row
500m run
150m farmers carry 24/16kg
750m run
75m walking lunge 45/25 sandbag
750m run
75 wall balls 14/10
Workouts
Saturday 11/22
WARM UP
10:00 handball
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time with partner:
100 double unders
90 air squats
80 walking lunges
70 push ups
60 situps
50 ring rows
40 toe to bar
30 box jumps
20 burpees
10 wall walks
Friday 11/21
WARM UP
800 meter run
3 rounds:
10 meter bear crawl
10 meter reverse bear crawl
10 kip swings
SKILL
EMOM 10:00:
5-10m handstand walk
WORKOUT OF THE DAY
“Helen”
3 rounds for time:
400 meter run
21 kb swings
12 pull ups
RX: (24kg/16kg)
*20:00 time cap.
Thursday 11/20
WARM UP
3 rounds:
10 meter toy soldier
10 hip bridges
10 ring rows
10 calorie bike
SKILL
20:00 to establish 1RM deadlift
WORKOUT OF THE DAY
1 mile assault/echo bike for time
Wednesday 11/19
WARM UP
3 x rolling 200 meter row
*Every meter +/- target equals 2 piked push ups
SKILL
15:00 to establish 1RM strict press
WORKOUT OF THE DAY
2k row for time
Tuesday 11/18
WARM UP
For completion in any order:
10 ring swings
10 ring dips
10 box jump
10 push press
10 calorie row
SKILL
5:00 to establish max consecutive ring muscle ups
WORKOUT OF THE DAY
“Fight Gone Bad”
3 rounds for max reps:
1:00 wall ball (20/14)
1:00 sumo deadlift high pull (75/55)
1:00 box jumps (20 inches)
1:00 push press (75/55)
1:00 row for calories
1:00 rest
*Split class into 2 heats and have athlete count reps for each other. Coach athletes to leave around :10 for transition time between stations. Strategize around weaker movements to maximize score.