PERFORMANCE & FITNESS
Warm-Up.
One set of:
“General Run Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
followed immediately by…
Run x 200m
Followed by…
Two sets of:
Kettlebell Goblet Squat x 10 reps
Broad Jump x 5 reps
Then…
A.
For time:
800 Meter Run
800 Meter Ski Erg or Row
800 Meter Run
40 Back Squats (155/105 lbs)
800 Meter Run
40 Burpee Broad Jumps (3′ minimum)
800 Meter Run
800 Meter Ski Erg or Row
800 Meter Run
Time Cap = 40:00 – please adjust distances accordingly
Compare results to March 16, 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.
Backsquat @ 47.5kg 15/15/10
Broad jumps just shy of two mats so<2m
Focused on jumping up instead of long which was ironically longer! Started to focus on soft landings with knee bend.
31:20
38:17
135# BS + Rows + Broad Jumps (missed the burpee part!)
BS Sets: 12/12/10/6
36:25 w/ 2000m BikeErg subbed for run and 40 burpee box jumps subbed for burpee broad jumps
35:11
Sub’d 1000m Row for 800m Run and 40 cal bike for 800m row/ski
That was fun
37:56
Glad it’s 34 degrees and raining…
Run/Row
RX
A: 39:30
Switched it up a bit to stay out of the cold:
1000m row
30 cal echo bike
1000m row
40 back squats 105#
1000m row
40 burpee broad jumps
1000m row
30 cal echo bike
1000m row
39:38-barely under the time cap!
Cut everything in half
19:38
38.23 – first time on the site. Fun WOD.
30 min rowing interval. I had a shorter window today and bad weather.
4 min warm up row, 4 min fast, 2 min recovery then
3 min fast/1min recovery the remaining 20 minutes
7234 m
463 cals
33:08RX
first time doing this
800m meter runs, 60cal bike, 800 m run, 40 squats at 165lbs, 800m run, burpee broad jump, 800meter run, bike, run…. 36.47
Warmup done
A. FT
35’08
Subbed in 60 cal hand bike for 800m run as it was absolutely hammering down with rain here this morning!! All other bits were RX