8/17/24

HYROX

1 mile run

100 meter farmers carry 70s/53s

25 wall ball 14/10

3/4 mile run (1200 m)

2 rounds

100 meter farmers carry 70s/53s

25 wall ball 14/10

1/2 mile run

3 rounds (800 m)

100 meter farmers carry 70s/53s

25 wall ball 14/10

1/4 mile run (400 m)

4 rounds

100 meter farmers carry 70s/53s

25 wall ball 14/10

Recent Posts

Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

find a 32 or one rep max of Power cleaners Deadlifts-optional Make up any test you missed Extra AMRAP7 30 wall ball 20/20 lunges 10 knees to chest

Endurance testing Test one 1000 m row for Time Test two 1000 m ski for Time Test three 12 minute run for distance Or Seven minutes max Burpee’s