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HYROX Athletes*

1 mile run pre and post workout

WARM UP

Dynamic Movements

Intervals

Run, Bike, Row, SKi or Jump Rope

*Hlycox must run

5 Rounds

30 Seconds Slow

1 Minute Moderate

30 Second Sprint

ENDURANCE - DELTA

1 Round

10 DB Snatches

10 Cal SKi

100 FT Plate Push

2 Rounds

8 DB Snatches

8 Cal Ski

80 FT Plate Push

3 Rounds

6 DB Snatches

6 Cal Ski

60 FT Plate Push

4 Rounds

4 DB Snatches

4 Cal Ski

40 FT Plate Push

5 Rounds

2 Snatches

2 Cal Ski

20 FT Plate Push