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Hyrox Workout of the Week

680 10
  • For Time (with a Partner)
  • 1,000 meter Run
  • Then, 2 Rounds of:
  • 100 meter Sandbag Lunges (100/70 lb)
  • 100 meter Kettlebell Farmer's Carry (as heavy as possible)
  • 100 meter Burpee Broad Jumps
  • 1,000 meter Run
  • Time Cap: 45 minutes

Nicks is a Hyrox Doubles workout, that you should complete in a 2-person-team. 

Just like the Hyrox Doubles competition, use the principle “YGIG” (You Go I Go) which means, Doubles Team Member 1 (DTM1) works, while DTM 2 rests and vice versa. 

Nicks begins and ends with 1,000 m Run followed by 2 rounds of 100 m Sandbag Lunges, Kettlebell Farmer’s Carry, and Burpee Broad Jumps each.

The 2-person-team needs to complete the entire distance per exercise before moving on to the next exercise. It is entirely up to the team to decide the split of cal/reps, however, we recommend a split of 250 m Run part, 10-20 m for Sandbag Lunges and Burpee Broad Jumps, as well as 20-40 m for Farmers Carry.

As far as the Run part, pick one exercise that needs the most improvement. For Sandbag Lunges use competition weight and for Kettlebell Farmers Carry, go as heavy as possible. The time cap for Nicks is 45 minutes.

Score is the time on the clock when the second 1,000 meter Run is completed.

Scaling Options: Reduce all distances by half and if necessary adjust the weights. Substitute Row or Ski for the Run.

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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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