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“Knight”

Hyrox Workout of the Week

518 6
  • 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.


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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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