Hyrox Workout of the Week
- AMRAP (with a Partner) in 30 minutes
- 1,000 meter Ski Erg
- 1,000 meter Row
- 50 Burpee Broad Jumps
Knight is a Hyrox Doubles workout, that should be completed in a 2-person-team.
Just like the Hyrox Doubles competition, use the principle “YGIG” (You Go I Go) which means, Doubles Team Member 1 (DTM1) works, while DTM 2 rests and vice versa.
Knight is a sole endurance workout that aims to prepare you for the competition distances.
The 2-person-team needs to complete the entire distance per exercise before moving on to the next exercise. It is entirely up to the team to decide the split of distances/reps, however we recommend a split of 250 meter for the Row and Ski part, as well as 5-7 reps for the Burpee Broad Jumps.
Score is the total number of rounds and repetitions completed before the 30-minute clock stops.
Scaling Option: Reduce all distances/reps by half.
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.