February 14, 2022 – Competition Program

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 :).