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“Knowles”

Hyrox Workout of the Week

432 6
  • 3 Rounds of:
  • 1 minute Ski Erg
  • 30 second Rest
  • 1 minute Row
  • 30 second Rest
  • 1 minute Run
  • 30 second Rest
  • Rest 3 minutes
  • Then, 5 Rounds for Time*
  • 10 Burpees
  • 10 Box Jumps (24/20 in)
  • 10 Wall Ball Shots (20/14 lb)
  • *Time Cap: 20 minutes

Knowles consists of 2 parts that you should complete one after another. Between part a) and part b) you have 3 minutes rest.

Part a) is 3 rounds of 1 minute work (SkiErg, Rowing, and Running) followed by 30 seconds rest. Try to maintain the same pace throughout all rounds. Breathing is key! Try to recover as good as possible during the short rest of 30 seconds. After this part, rest for 3 minutes. 

Part b) consists of 5 rounds of 10 Burpees, 10 Box Jumps and 10 Wall Ball Shots. Try to go as fast as possible with little rest in between exercises and rounds. The time cap for  part b) is 20 minutes.

Score is the time on the clock to complete the 5 rounds.

Scaling Options: Increase the rest times in part a) from 30 to 60 seconds and by decreasing part b) from 5 to 3 rounds.


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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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