PERFORMANCE & FITNESS

Warm-Up.

One set of:
“General Running Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
Run x 200m

Followed by…

Two sets of:
Box Step-Up x 10 reps
Hand Plank Shoulder Taps x 20 reps
Row x 30. seconds

Then…

A.

“Roxy #1”
For time:
800 Meter Run
800 Meter Ski Erg or Row
800 Meter Run
40 Box Jumps (24″/20″)
800 Meter Run
40 Push-Ups
800 Meter Run
800 Meter Row or Ski Erg

Compare results to April 20, 2022.

This workout mimics elements of a Hyrox race and will help individuals start to get a feel for pacing and approach. We’re excited about helping people prepare for recreational Hyrox races and showing up in force with Invictus members and followers at several upcoming races.

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Bradley T
Bradley T
December 4, 2022 11:28 am

28:03

JMD
JMD
December 2, 2022 6:16 am

31’06” but I did 400m run instead of 800m and step up box instead of jump

JUAN
JUAN
December 1, 2022 9:57 am

A 31’32”

Candy Olkey
Candy Olkey
November 30, 2022 4:54 pm

Nov 28 WOD
A1. Strict Press – 70#, 75, 77, 79, 81
A2. Push Press x max reps @ 70# – 16, 20
***Superset with some ab work

B. Strict Helen on TM – 11:24
400m TM Run – 2:02, 1:58, 1:54 (7.3-7.9mph)
21 KBS @ 16kg – American Swing all UB
12 Strict Pull Ups – singles
***30s faster than in July (ran outside in July) and about 10s slower than my best Strict Helen on TM. Not too bad for an old lady!

Josh Willins
Josh Willins
November 30, 2022 4:02 pm

RX w/ row
A: 27:50

Eddie
Eddie
November 30, 2022 10:29 am

37:40. Tried first 3 runs on treadmill but left shin was killing me so had to keep slowing down to a walk. Did last run outside in the rain/wind and it felt much better. Screw the damn treadmill.

Logan Harris
Logan Harris
November 30, 2022 10:07 am

~24mins ish (had to reset timer during workout as I only queued up 20 mins by accident)
4 mins runs (7.2mph first, 7.5 2nd and 3rd)
3 min rows
UB box jumps and push-ups

Cody B
Cody B
November 30, 2022 9:57 am

A: RX 29:30

Sherif
Sherif
November 30, 2022 4:18 am

Hi,

Roxy #1

34:30 … 1st after 4 months off , a shoulder injury and Covid-19. Really feeling low to see my numbers go that way

Phil L
Phil L
November 30, 2022 5:56 am
Reply to  Sherif

Don’t feel bad. That’s a GREAT time considering all your body has been through. Welcome back!

Sherif
Sherif
December 5, 2022 3:19 pm
Reply to  Phil L

Thank you so much for the words of support.

Al Fraser
Al Fraser
November 30, 2022 7:52 am
Reply to  Sherif

Solid effort 👊🏻 just think how much better you feel having pulled your trainers on and getting it done!!

Sherif
Sherif
December 5, 2022 3:20 pm
Reply to  Al Fraser

100% , just walking back into the gym makes me feel better.

Al Fraser
Al Fraser
November 30, 2022 2:16 am

Warmup done ✅

A. Roxy #1 RX
26’06

Done outside in the drizzle! All runs around 3’45-4’00, rows around 2’55, BJ’s 2’50 ish and push-ups UB.
Good push, first time doing this one and prob could shave a bit off in the future 👍🏻

B. Travis’ core workout #1

Last edited 2 years ago by al fraser
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