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Hyrox Workout of the Week

533 15
  • Three 10-minute EMOMs in 34 minutes
  • From 0:00-10:00, EMOM of:
  • 15 Wall Ball Shots (20/14 lb)
  • Rest 2 minutes
  • From 12:00-22:00, EMOM of:
  • 10 Burpee Broad Jumps
  • Rest 2 minutes
  • From 24:00-34:00, EMOM of:
  • 12 calorie Row

Nash consists of 2 parts that you should complete one after another. Between part a) and part b) as well as b) and c) you have 2 minutes rest.

This is how Nash works:

Part a): You’ll need a stopwatch. Every 60 seconds you perform 15 Wall Ball Shots as quick as possible. Repeat this 10 times, every minute on the minute until 10 minutes (EMOM 10) have passed.

Example: If it takes you 30 seconds to complete 15 Wall Ball Shots, you have the remaining 30 seconds to rest until next minutes starts.

Part b) and c) follow the same pattern.

Score is the total number of repetitions completed before the 34-minute clock stops.

Scaling Option: Reduce the repetitions and therefore extending your rest times.

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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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