General Warm-Up
One round of:
200 Meter Row or Ski ERG
10 Toe Touches
10 Samson Lunges (5 reps each side)
10 Medince Ball Hamstring Curls
Take some time to warm up the run and jumping with the following:
200 meter Run
3 Burpee Broad Jumps
100 meter Farmer Carry
200 meter Run
Hyrox Team Training Day
Full Effort:
Teams of two complete the following for time:
*Station 1 – 800 Meter Run and 1000 Meter Row
*Station 2 – 800 Meter Run and 40 Burpee Broad Jumps
*Station 3 – 800 Meter Run and 50/40 Calories of Assault Bike
*Station 4 – 800 Meter Run and 400 Meter Kettlebell Farmer Carry (24/16 kg)
Each teammate must complete both tasks at each station before either teammate is allowed to begin work on the next station. Teammates can work at the same time.
Time Cap = 40:00 – please adjust distances accordingly.
Full Victory:
Teams of two complete the following for time:
*Station 1 – 600 Meter Run and 750 Meter Row
*Station 2 – 600 Meter Run and 30 Burpee Broad Jumps
*Station 3 – 600 Meter Run and 40/30 Calories of Assault Bike
*Station 4 – 600 Meter Run and 400 Meter Kettlebell Farmer Carry (20/12 kg)
Each teammate must complete both tasks at each station before either teammate is allowed to begin work on the next station. Teammates can work at the same time.
Time Cap = 40:00 – please adjust distances accordingly.
35:58
Did alone. 36 min