Hyrox Workout of the Week
- With a Running Clock for Load and Time
- 10-8-6-4-2 reps of:
- Back Squats (increase weight each round)
- Directly into, 30-20-10 reps of:*
- Alternating Lunges
- *Time Cap: 20 minutes
Bowie consists of 2 parts to be completed one after another.
In the first part, for load and for time, start with 10 Back Squats and reduce the reps by 2 each round. While you decrease in reps, you should increase the weight for each round.
The second part, a bodyweight workout, includes Burpees, Lunges, and V-Ups. Start with 30 reps per exercise (30 Burpees, 30 Lunges, 30 V-Ups), then 20 reps per exercise, then 10 reps per exercise. The time cap for the second part is 20 minutes.
There will be two scores for this workout. Score A is the heaviest load successfully lifted (also note the time on the clock to finish) in the 5 rounds of Back Squats. Score B is the time it takes to complete the second part of the workout.
Beginners can reduce by half the number of repetitions of the first and second parts of the workout.
About the wod
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.