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Hyrox Workout of the Week

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  • 10 Rounds for Time
  • 10 Burpees
  • 10 Air Squats
  • 10 Push-Ups
  • 10 Sit-Ups
  • Time Cap: 30 minutes

Cooper is a pure bodyweight workout that consists of 10 rounds of 10 Burpees, 10 Air Squats, 10 Push-Ups, and 10 Sit-Ups. Try to find a (slower) pace that you can maintain for the entire 10 rounds. The time cap for Cooper is 30 minutes.

Score is the time on the clock when the last round of the Sit-Ups is completed.

Scaling Option: You can scale Cooper by reducing the rounds by half from 10 to 5 rounds.

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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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