Hyrox Workout of the Week
- Part A
- 5 Rounds for Load
- 8 Bench Presses
- 8 Deadlifts
- 8 Back Squats
- Rest 3 minutes between rounds
- Part B
- 10 Rounds for Time
- 250 meter Row
- 25 meter Burpee Broad Jumps
- 25 Sit-Ups
- Time Cap: 40 minutes
For Part A, establish a load where you can perform the prescribed reps for each movement unbroken. Once weight is established, perform 5 rounds of 8 Bench Presses, 8 Deadlifts, and 8 Back Squats. Rest 3 minutes after each round.
For Part B, with a running clock, perform the prescribed work in the order written for 10 rounds. Athlete has 40 minutes to complete the workout.
Score A is the heaviest load successfully lifted for each of the movements unbroken. Score B is the time on the clock when the last round of the Sit-Ups is completed.
Tips and Strategy
Part A is a pure strength circuit that includes Bench Press, Deadlifts, and Back Squats. Pick a weight that allows you to complete 8 unbroken reps of each exercise with good form. There should be little to no rest between transitions. After each round, rest for 3 minutes.
For Part B you should find a pace that you are able to maintain for the entire 10 rounds. The time cap for Part B is 40 minutes.
Scaling Options: You can scale TIMBERLAKE by decreasing to half of the reps for Part A and from 10 to 5 rounds for Part B.
About the wod
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.