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Hyrox Workout of the Week

1.4K 71
  • For Time
  • 6 Rounds of:
  • 15 calorie SkiErg
  • 15 Burpees
  • Rest 5 minutes
  • Directly into, 3 Rounds of:
  • 30 Wall Ball Shots (20/14 lb)
  • 500 meter Row
  • Time Cap: 50 minutes

With a running clock, as fast as possible perform the prescribed work. VANDROSS consists of 2 parts that you should complete one after another. Between part a) and part b) you have 5 minutes rest.

Score is the time on the clock when the last round of the 500 meter Row is completed.

Tips and Strategy

Part A includes 6 rounds of 15 calorie SkiErg combined with 15 Burpees. The Burpees are crucial here, do them at moderate! After this part, rest for 5 minutes.

Part B consists of 3 rounds of 30 Wall Ball Shots and 500 meter Row. This is a sprint. Find a swift pace for Rowing and divide the Wall Ball Shots into 2-3 sets at the most.

Scaling Options: You can scale VANDROSS by decreasing Part A from 6 to 3 rounds and Part B by cutting the reps in half.

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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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