Hyrox Workout of the Week
- For Time
- 10-8-6-4-2 Deadlifts (increase load every round)
- Then, 2 Rounds of:
- 40 Box Jumps (24/20 in)
- 40 Alternating Lunges
- 40 calorie Row
- 40 Sit-Ups
- 40 Wall Ball Shots (20/14 lb)
- Time Cap: 30 minutes
King consists of 2 parts that you should complete one after another.
Part a) is 5 rounds of Deadlifts. For each round, the rep count decreases by 2. The first round is 10 reps, the second round 8 reps, and so on. Increase the weight each round until the number of reps becomes hard but doable while maintaining good form.
Part b) is a pure endurance workout. 2 rounds of 40 Box Jumps, Lunges, Row for Calories, Sit-Ups, and Wall Balls – equal 400 reps! The time cap for KING is 30 minutes.
Score is the time on the clock when the last round of the Wall Ball Shots is completed.
Scaling Options: Use light or moderate weight for part a) and by decreasing the reps from 40 to 20 in part b).
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.