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“Nelson”

Hyrox Workout of the Week

577 26
  • EMOM in 30 minutes
  • Minute 1: 15 Wall Ball Shots (20/14 lb)
  • Minute 2: 10 Burpee Broad Jumps
  • Minute 3: 15 calorie Ski Erg
  • Minute 4: 20 Lunges
  • Minute 5: Rest
  • Repeat 6x

Nelson consists of 4 exercises that each have to be completed within the minute. In the first minute, you do 15 Wall Ball Shots, in the second minute it’s 10 Burpee Broad Jumps, third minute: 15 calorie Ski Erg, fourth minute: 20 Lunges, fifth minute: rest. Repeat this for the duration of 30 minutes. 

Once you completed the amount of reps/cal for each exercise, you can rest for the remaining time until the next minute starts. So if you e.g. completed 15 Wall Ball Shots within 25 seconds, you will have 35 seconds of rest until you start the next minute with Burpee Broad Jumps.

Score is the total number of repetitions completed before the 30-minute clock stops.

Scaling Options

Intermediate
EMOM in 30 minutes
Minute 1: 12 Wall Ball Shots (20/14 lb)
Minute 2: 10 Burpee Broad Jumps
Minute 3: 12 calorie Ski Erg
Minute 4: 20 Lunges
Minute 5: Rest

Repeat 6x

Beginner
EMOM in 30 minutes
Minute 1: 10 Wall Ball Shots (14/10 lb)
Minute 2: 10 Burpee Broad Jumps
Minute 3: 10 calorie Ski Erg
Minute 4: 20 Lunges
Minute 5: Rest

Repeat 6x

You can also scale Nelson by decreasing all reps/cal according to your needs.


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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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