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“Kane”

Hyrox Workout of the Week

1.6K 133
  • AMRAP in 16 minutes
  • 15 Air Squats
  • 10 Sit-Ups
  • 5 Walkouts to Push-Ups
  • Every 2 minutes, complete:
  • 3 Burpees

On a 16-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed work in the order written. One round of Kane consists of 15 Air Squats, 10 Sit-Ups and 5 Walkout to Push-Ups. In addition, at minute 2, 4, 6, 8, 10, 12, and 14, you perform 3 Burpees.

Score is the total number of repetitions completed before the 16-minute clock stops.

Movement Standards

Walkout to Push-Up: Walk your hands forward until your body is in the Push-Up position and perform a Push-Up. Then walk your hands back to your feet and return to standing.

Scaling Option: Leave out the Burpees.


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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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