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“Jones”

Hyrox Workout of the Week

1.1K 82
  • AMRAP in 30 minutes
  • 400 meter Run
  • 30 Air Squats
  • 400 meter Run
  • 15 Push-Ups
  • 400 meter Run
  • 30 Burpee Broad Jumps

One round of Jones consists of 400 meter Run, 30 Air Squats, 400 meter Run, 15 Push-Ups, 400 meter Run, and 30 Burpee Broads Jumps which repeats for the duration of 30 minutes.

Score is the total number of rounds and repetitions completed before the 30-minute clock stops.

Tips and Strategy

For the running part, try to find a pace that you can maintain throughout the entire workout. As far as the bodyweight exercises, try to go for as many unbroken reps as possible.

Scaling Options

You can scale Jones by reducing the AMRAP from 30 to 15 minutes or by decreasing the reps and distances 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.

Source: hyrox.com
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