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Hyrox Workout of the Week

436 83
  • For Time
  • 5,000 meter Run
  • Directly into, 10 Rounds of:
  • 10 Air Squats
  • 10 Push-Ups
  • 10 Sit-Ups
  • Finally into:
  • 5,000 meter Run
  • Time Cap: 100 minutes

With a running clock, run 5,000 meters. Then, perform 10 rounds of 10 Air Squats, 10 Push-Ups, and 10 Sit-Ups. To complete the workout, run 5,000 meters.

Score is the time on the clock when the second 5,000 meter Run is completed.

Tips and Strategy

GREEN begins and ends with a 5,000 meter Run. The first Run is followed by 10 rounds of Air Squats, Push-Ups, and Sit-Ups that are 10 reps each. You should set yourself rest times during these rounds. And while they might seem unnecessary at the beginning, they will help you to maintain your pace as you move up in the rounds. The last 5,000 meter Run should be at a moderate pace, which you can pick up towards the end. The time cap for GREEN is 100 minutes. 

Scaling Options: You can scale GREEN by decreasing the Running distance to 2,000 meters and by decreasing the rounds by half.

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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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