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Hyrox Workout of the Week

1.3K 85
  • 2 Rounds for Time
  • 400 meter Run
  • 25 meter Walking Lunges
  • 200 meter Run
  • 25 meter Burpee Broad Jumps
  • Time Cap: 25 minutes

With a running clock, as fast as possible perform the prescribed work in the order written for 2 rounds.

Score is the time on the clock when the last round of the Burpee Broad Jumps is completed.

Tips and Strategy

ROSE combines 400 meter Running with two alternating exercises: Burpee Broad Jumps and Walking Lunges. Pick a Running pace that you are able to maintain throughout the rounds.

Scaling Option: You can scale ROSE by completing 1 Round instead of 2.

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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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