Hyrox Workout of the Week
- AMRAP in 45 minutes
- 1,000 meter Run
- 20 Burpee Broad Jumps
- 1,000 meter Row
- 40 Walking Lunges
- 1,000 meter Ski Erg
- 20 Hand Release Push-Ups
One round consists of 1,000 meter Run, 20 Burpee Broad Jumps, 1,000 meter Row, 40 Walking Lunges, 1,000 meter SkiErg and 20 Hand Release Push-Ups. Complete as many rounds and repetitions as possible (“AMRAP“) in 45 minutes.
Score is the total number of rounds and repetitions completed before the 45-minute clock stops.
Hand Release Push-Up: This is a variation of the standard Push-Up wherein the athlete will release the hands from the ground at the bottom of the Push-Up before pushing up back to the starting position.
Tips and Strategy
For the Run/Row/Ski part, try to find a pace that you can maintain throughout the entire workout. As far as the exercises, try to go for as many unbroken reps as possible. If possible, complete the Walking Lunges at competition weight. 1 lunge = 1 rep.
Scaling Option: Reduce the AMRAP from 45 to 20 minutes.
About the wod
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.
See also: “Johnson” Hero WOD (unrelated)