Hybrid TheorySign in →
Hybrid EngineHybrid StrongHybrid BarbellHybrid Flow

Hyrox · Sweat · Endurance · Teams

‹
Mon29Tue30Wed1Thu2Fri3Sat4Sun5
›

Monday, 29 Jun

ENGINE | Sweat

SWEAT · 45 min

Rounds + Reps

Every 6:00 x 5 rounds (30:00): Run 450m OR 30/21cal Assault bike 15/15 DB Push Press @22.5/15kg 20 KB Swings @24/16kg Target each round done by 4:30. Score = slowest round.

Scaling

Rx+:600m run, KB Swings 28/20kg Rx: As Written Scaled: DB Push Press 17.5/12.5kg, KB Swings 20/16kg Beginner: DB Push Press 12.5/8kg, KB Swings 12/8kg, reduce to 15 swings

Notes▾

Five steady interval rounds. Use the push press dip-drive, do not press it out. Run controlled so the swings stay unbroken.

Whiteboard▾

No results yet — be the first on the board today.

DivisionsRxMasters (40+)Scaled
Hybrid Theory Training · Christchurch
Beginner

HYROX

HYROX · 45 min

For Time

For time (32min cap) Piece 1 - For Time, 2 Rounds: Run 600m Ski 500/400m 18 Wall Balls @9/6kg Rest 1min Piece 2 - For Time, 4 Rounds: Sled Push 15m @ Heavy 20 KB Swings @24/16kg 15 Box Jump Overs @24/20 Rest 1min Piece 3 - For Time, 5 Rounds: Row 20/15 cal 12 Ab Mat Sit ups 12 Push-ups

Scaling

Rx+: Box Jump Overs 30in, 28/24kg KB, Ski 600/500m, Ski 24/18cal Rx: As Written Scaled: Ski 400/350m, Wall Balls 6/4kg, KB 20/12kg, Box 20in Beginner: Run 450m, Ski 350/300m, 12 Wall Balls 4/3kg, KB 16/8kg, Box Step-overs 20in

Notes▾

Three separate pieces with 1min rest between each - run/ski engine, then a sled-and-loaded grind, then an erg-and-gymnastics burner. Pace the first piece controlled, then bring the intensity up across pieces two and three.

Whiteboard▾

No results yet — be the first on the board today.

DivisionsRxMasters (40+)Scaled