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Hyrox Workout of the Week

508 11
  • With a Running Clock for Total Reps
  • 4 Rounds of:
  • 30 second Farmer's Carry (as heavy as possible)
  • 30 second Rest
  • Then, 4 Rounds of:
  • 5 Strict Pull-Ups
  • 30 second Rest
  • Finally, AMRAP in 30 minutes of:
  • 400 meter Run
  • 25 Wall Ball Shots (20/14 lb)
  • 400 meter Run
  • 25 meter Sled Push
  • 400 meter Run
  • 25 Wall Ball Shots (20/14 lb)

Turner consists of 3 parts that you should complete one after another. The first part is 4 rounds of 30 second Farmer’s Carry and 30-second rest. Go as heavy as possible and do not put the Kettlebells down during the rest.

The second part consists of 4 rounds of 5 Strict Pull-Ups and 30 second-rest. Finally, the third part consists of a 30-minute AMRAP of Running, Wall Ball Shots, and Sled Push.

Score is the total number of repetitions completed in the workout.

Tips and Strategy

Part a) is intended to prepare you for the Kettlebell Farmers Carry. Go as heavy as possible, and do not put the Kettlebells down during the 30 seconds.

Part b) trains your upper body strength. Aim to do 1-5 Pull-Ups. If you can’t do a Pull-Up,  use a band and do assisted Pull-Ups. If 5 are too easy, increase the difficulty by adding weight.

Part c) is a 30 minute AMRAP that includes Wall Ball Shots, Sled Push, and Running. 30 minutes will be pretty long, so start off slower and pick up the pace towards the end.

Scaling Options: Decrease the AMRAP in part c) from 30 to 15 minutes.

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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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