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Hyrox Workout of the Week

113 24
  • For Time
  • 150 Wall Ball Shots (20/14 lb)
  • Rest 4 minutes
  • 100 Burpees
  • Time Cap: 30 minutes

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete the 150 Wall Ball Shots. Rest 4 minutes. Then, complete the 100 Burpees.

Score is the time on the clock when the 100th Burpee is completed.

Tips and Strategy

Divide wisely the Wall Ball Shots and complete the 150 reps as fast as you can. Tip: never do more than 20 wall balls in a row.

The 4-minutes break should be used to regenerate and regulate the heart rate.

The 100 Burpees will also be a tough challenge. Plan your breaks before starting (for example, rest always after 10 burpees) and try to bring up the pace only at the end and give everything you have. You have a maximum of 30 minutes to complete “Cobain”.

Scaling Options

If the given variation is too hard for you, scale “Cobain” by making half the number of repetitions.

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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.
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