Primary Training Session
A.
Three sets, not for time, of:
20/15 Calorie Assault Bike
1 Complex Each Arm
50 Foot Goblet Lunge
Rest as needed
*Complex:
Single Arm Dumbbell DT (50/35lbs)
B.
Every minute on the minute until you miss:
20 Heavy Rope Double Unders or 30 Double Unders
Snatch
Start at 60% and add 2.5-5lbs each minute
C.
“Hyrox Physical Fitness Test”
For time:
1000 Meter Run
50 Burpee Broad Jumps
100 Stationary Lunges (unweighted)
1000 Meter Row
30 Hand Release Push Ups
100 Wallball Shots (14lbs/10lbs to 9ft)
Gold Standard: Sub 22 minutes
Silver Standard: Sub 26 minutes
Bronze Standard: 26+ minutes
D.
Three to Four sets of:
60-90 second HEAVY Farmer Hold
Rest as needed
*Preferably you are using dumbbells or farmers handles, and if you have “fat grips”, even better.
Athlete Notes:
Alright guys we’ve got a fun test of capacity for you today! For those of you who don’t know what Hyrox is, it’s like CrossFit minus the skills. Often times we see the high skill demand that CrossFit requires being that final barrier to entry or even keeping really freaky fit people from reaching the pinnacle of the spot. In steps Hyrox. This will be something we are going to lean into in coming months as an opportunity to get more of you on the competition floor! Give this workout a shot and see where you stack up! There’s no reason to stop so just work hard :).
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Five sets of:
Set 1: 20 Band Assisted Pull-Ups
Set 2: 12 Strict Pull-Ups
Set 3: 10 Weighted Pull-Ups
Set 4: 10 Weighted Pull-Ups
Set 5: 7 Weighted Pull-Ups + max Bodyweight
Rest 90 seconds
Goal is to use the same weight as last week
B.
Four sets of:
Chest Supported Dumbbell Row x 15 reps @ 3011
Rest 2 minutes
Bike Endurance Option
Three sets of:
10 minute bike @ 105+% of your 20 minute average watts
Rest 5 minutes between sets
*Try to keep within 1-2% of your target watts.
Running Endurance Option
Two sets of:
Run 2 Miles @ 100% of 5k PR Pace
Rest only as much as necessary to repeat the effort
This should be treated as a test of how well you know your body. The goal is to rest as little as possible before tackling the second set and keeping your times within 10-20 seconds of each other. Be aggressive, and don’t worry if you are too aggressive and miss the second set. I would rather have you try to surprise yourself and fall a little short than be too hesitant.
Rowing Endurance Option
For time:
Row 5,000 Meters
This is a test! Give this your full effort and note your time as you will want to use it for future endeavors and for accurate pacing in training.