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Hyrox Workout of the Week

234 10
  • AMRAP in 45 minutes
  • From 0:00-15:00, AMRAP of:
  • 20 Burpee Broad Jumps
  • 400 meter Run
  • Rest 1 minute
  • From 16:00-30:00, AMRAP of:
  • 20 Sandbag Lunges (10/60 lb)
  • 400 meter Row
  • Rest 1 minute
  • From 31:00-45:00, AMRAP of:
  • 20 Wall Ball Shots (20/14 lb)
  • 400 meter Ski Erg

Start a running clock and perform the three parts of Everly in the designated timeframe. From 0:00-15:00, perform 20 Burpee Broad Jumps followed by 400m of running. Repeat this until 15 minutes are up. 

From 16:00-30:00, perform 20 Sandbag Lunges followed by 400m Row. Repeat these two movements until 30 minutes are up. 1 lunge = 1 rep. From 31:00-45:00, perform 20 Wall Balls followed by 400m Ski Erg. Repeat this until 45 minutes are up. 

Score is the total number of repetitions completed before the 45-minute clock stops.

Tips and Strategy

Find a steady, perhaps slower pace than usual so you can continue to move for the entire 45 minutes. 

Scaling Options

Scale Everly by decreasing each part from 15 to 10 minutes, as well as by using lighter weights.

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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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