Hyrox Workout

Compromised running session for 24 mins

This is a tough one. Get down and dirty and ready for the pain cave.

Each combo goes for 4 minutes. Run 400m then finish the rest of the allocated time with the assigned movement. Let’s say your 400m run takes 2 mins then you would complete lunges for 2 mins. Make sense? Total workout time is 24 mins. Be sure to set up your stations as close to the treadmill as possible or if you run outside close to the entry point.

Warm Up - Bike for 10 mins

Prime the muscles with the following:

1. Air Squats x 25

2. Push Ups x 20

3. Low box Jumps x 20

Workout

1. 400m run + lunges (body weight) (total time 4mins)

2. 400m run + row (total time 4mins)

3. 400m run + Burpee Broad Jumps (total time 4mins)

4. 400m + wall balls (total time 4mins)

5. 400m run + farmers carry (16/24kg) (total time 4mins)

Cool down - walk or ride for 10 mins.