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Hyrox Workout of the Week

527 11
  • Three Parts with a Running Clock
  • Part A
  • 10 Rounds of:
  • 30 second Sprint
  • 30 second Rest
  • Part B
  • 4 Rounds for Time
  • 20 Wall Ball Shots (20/14 lb)
  • 10 Alternating Kettlebell Lunges (2x24/16 kg)
  • Part C
  • 2 Rounds for Load
  • 25 meter Sled Push

Morrison consists of 3 parts that you should complete one after another.

Part a) contains 10 sprint intervals. We suggest 25m line sprints, but shorter distances will work just as well. Try to keep the same amount of sprints for 10 rounds.

For Part b) you should find a pace that you are able to maintain for 4 rounds. The key will be to break up the Wall Balls into 2-3 sets. The time cap for part b) is 20 minutes.

Part c) will be a strength challenge. Go as heavy as possible for the sled and push it 2x25m.

There will be 3 scores for this event. Score A is the total distance accumulated in the Sprints. Score B is the time to complete the 4 rounds. Score C is the heaviest load successfully used for the Sled Push.

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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.

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