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“Cliff”

Hyrox Workout of the Week

291 10
  • 8 Rounds for Total Reps in 32 minutes
  • 40 second Max Calorie Ski
  • 20 second Rest
  • 40 second Max Burpees
  • 20 second Rest
  • 40 second Max Calorie Row
  • 20 second Rest
  • 40 second Max Wall Ball Shots (20/14 lb)

Cliff is a classic interval workout: 40 seconds of work followed by 20 seconds of rest, repeated 8 times. Each round of consists of 4 exercises (SkiErg, Burpees, Rowing, and Wall Ball Shots) that each last 40 seconds followed by 20 seconds of rest. To measure your performance, count your reps per round (1 calorie = 1 rep). The goal is to keep your number of reps as constant as possible for the duration of the entire workout. 

Score is the total number of repetitions completed before the 32-minute clock stops.

Scaling Option: Decrease the working times from 40 to 20 seconds.


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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.

Source: hyrox.com
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