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Hyrox Workout of the Week

2.8K 335
  • For Time
  • 1,000 meter Run
  • Then, 5 Rounds of:
  • 20 Air Squats
  • 20 Burpees
  • 20 Sit-Ups
  • 20 Push-Ups
  • 1,000 meter Run
  • Time Cap: 30 minutes

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete the 1,000 meter Run before moving on to 5 rounds of Air Squats, Burpees, Sit-Ups, and Push-Ups. To complete the workout, athlete must finish the second 1,000 meter Run.

Score is the time on the clock when the second 1,000 meter Run is completed.

Tips and Strategy

The first 1000 meter you should Run at a moderate pace to save enough air for the following laps. The key in this workout is in the 5 rounds of Air Squats, Burpees, Sit-Ups and Push-Ups. In these, you will need a constant pace with the shortest breaks possible.

The final 1000 meter you should give it all you have and Run as fast as possible. “George” is done within 30 minutes, try to get as far as possible!

Scaling Options

If the given task is too hard for you, scale “George” by Running 500 meter before and after and reducing 5 laps into 3.

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namesake photo

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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