HYROX DOUBLES SIM
90 min Time Cap
With a partner
Must stay together on the runs
Split station work anyway- 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 1/18
WARM UP
10:00 handball
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
EMOTM 20:00:
-
Build to heavy bench/floor press
-
Build to heavy back squat
Friday 1/17
WARM UP
5:00 bike
3 rounds:
10 kip swings
5 piked push ups
25 foot walking lunge
SKILL
Handstand practice
WORKOUT OF THE DAY
Against a 15:00 running clock:
Max handstand hold (Scaled/Novice: Double dumbbell overhead hold, 40 lbs / 30 lbs)
Time Cap: 3:00 minutes
Tie Break: None
Event “Top Heavy” begins immediately following the 3:00 time cap.
“Top Heavy”
For time:
50/40 calorie bike
25 Handstand Push Up
50 Toes to Bar
25 HSPU
150 foot overhead walking lunge w/ bumper plate
Time Cap: 12:00 minutes
Tiebreak: Time after 50/40 calorie bike
Elite/Rx/16-17/35-54: 45 lbs / 35 lbs
Intermediate/55-59: 15 HSPU, 45 lbs / 35 lbs
14-15/60+: 15 HSPU w/ 2″ riser, 35 lbs / 25 lbs
Novice/Scaled: hand release push ups, knees to chest, 35 lbs / 25 lbs
Thursday 1/16
WARM UP
5:00 row or ski
3 rounds:
10 deadlift
10 meter broad jump
SKILL
Build to deadlift weight
WORKOUT OF THE DAY
For time:
21-15-9
Deadlift
Box jump
Time Cap: 8:00
Tie Break: None
Elite/Rx/35-49: 315 lbs / 205 lbs, 30 in / 24 in
Intermediate/16-17/50+: 275 lbs / 185 lbs, 24 in / 20 in
Scaled/Novice/14-15: 185 lbs / 125 lbs, 24 in / 20 in, w/ step ups
Wednesday 1/15
WARM UP
EMOTM 5:00:
1 pull up
2 burpees
3 front squats
SKILL
WOD setup
WORKOUT OF THE DAY
EMOTM until failure to complete:
Minute 1: 1 bar muscle up
Minute 2: 2 over and back burpees
Minute 3: 3 thrusters
*Every Time Through The Emom Sequence Athletes Must Add 1 Bar Muscle Up, 2 Burpees Over Bar, And 3 Thrusters.
Time Cap: None
Tie Break: None
Elite/Rx/16-17/35+: 95 lbs / 65 lbs
Intermediate: 95 lbs / 65 lbs, chest to bar pull ups
14-15: 75 lbs / 55 lbs, chin over bar pull ups
Scaled/Novice: 75 lbs / 55 lbs, ring rows
Monday 1/13
WARM UP
5:00 skipping rope
3 rounds:
10 good mornings
10 air squats
10 meter toy soldier
SKILL
N/A
WORKOUT OF THE DAY
NCC Event 1 – “Scenic Route”
3 rounds for time:
2 DB snatch (Right Arm) + 2 DB snatch (Left Arm)
4 DB snatch (Right Arm) + 4 DB snatch (Left Arm)
6 DB snatch (Right Arm) + 6 DB snatch (Left Arm)
8 DB snatch (Right Arm) + 8 DB snatch (Left Arm)
10 DB snatch (Right Arm) + 10 DB snatch (Left Arm)
100 feet travelling double-unders*
*Athletes will add 50 feet each round.
Time Cap: 15 minutes
Tie Break: Time after each round of 10 DB snatch (Left Arm)
Elite/Rx/Intermediate/16-59: 50 lb / 35 lb
14-15/60+: 40 lb / 30 lb
Novice/Scaled: 40 lb / 30 lb, single-unders
*Run multiple heats if necessary.