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Hyrox Workout of the Week

1.3K 32
  • 5 Rounds in 30 minutes
  • 1 minute Wall Ball Shots (20/14 lb)
  • 30 second Rest
  • 1 minute Burpee Broad Jumps
  • 30 second Rest
  • 1 minute Calorie Row
  • 30 second Rest
  • 1 minute 10 meter Shuttle Run
  • 30 second Rest

“Biggie” is an interval workout with 1 minute intense works followed by 30 seconds breaks repeated 5 times. You need a medicine ball and a rowing machine.

Score is the total number of repetitions completed before the 30-minute clock stops.

Tips and Strategy

The aim is to keep the number of repetitions per round as constant as possible during the 5 rounds. A calorie in the rower and every shuttle run (back and forth) counts as one repetition.

Use the first round to test and estimate the number of repetitions you will be able to complete in the following rounds.

Scaling Options

If the given variation is too hard for you, scale “Biggie” by reducing the working time from 1 minute to 30 seconds.

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namesake photo

Background: This workout was designed by Hyrox @hyroxworld and posted as one of their “Workouts of the Week.”

Hyrox bills itself as a worldwide fitness competition for everybody and holds an annual “championship of fitness” event with participants from around the world.

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