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Hyrox Workout of the Week

1.2K 57
  • For Time
  • 3,000 meter Run
  • Every 3 minutes, perform:
  • 10 Burpee Broad Jumps
  • 10 Alternating Lunges
  • Time Cap: 25 minutes

“Spears” combines a running of 3000m with 2 HYROX workouts: Burpee Broad Jumps and Lunges without weight. At minutes 3, 6, 9… etc. you must do 10 Burpee Broad Jumps (BBJ) and 10 Lounges (5 per leg) as fast as possible.

Score is the time on the clock when the 3,000 meter Run is completed.

Tips and Strategy

Your pace should remain constant the entire distance, except when doing the BBJ and Lunges. You have a maximum of 25 minutes to finish!

Scaling Options

 If the given variant is too hard for you, scale “Spears” by making 5 Burpee Broad Jumps and 6 Lunges (3 per leg) every 3 minutes.

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namesake photo

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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