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Hyrox Workout of the Week

182 33
  • For Time
  • 50-40-30-20-10 reps of:
  • Calorie Row
  • Burpees
  • Alternating Lunges
  • Time Cap: 45 minutes

In STING, the exercises Rowing, Burpees and Lunges are completed in a countdown. You start with 50 reps per exercise, then 40 … until you arrive at 10 reps. Start moderately and increase your pace during the workout. You have 45 minutes!

Score is the time on the clock when the last round of the Alternating Lunges is completed.

Scaling Options

If the given variation is too hard for you, scale STING by omitting every other number of repetitions, so only make 50-30-10 each.

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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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