Hyrox Workout of the Week
- For Time
- Part A
- 5 Rounds of:
- 10 Bench Presses
- 10 Deadlifts
- 10 Back Squats
- Part B
- 10 Rounds of:
- 500 meter Run (75% max effort)
- Rest 3 minutes
With a running clock, as fast as possible perform the prescribed work. In Part A, athlete will perform 5 rounds of 10 Bench Presses, 10 Deadlifts, and 10 Back Squats. For Part B, Run 500 meters for 10 rounds at 75% max effort and 3-minute rest in between rounds.
Score is the time on the clock when the workout is completed.
Pick a weight that allows you to complete 10 unbroken reps of each exercise with good form. There should be little to no rest between transitions.
Part B consists of 10 running intervals, each 500m long at an intensity of approx. 75%. Try to find a pace that you can maintain for 10 rounds.
You can scale MARLEY by decreasing part a) from 5 to 3 rounds and part b) from 10 to 5 rounds.
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.