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Hyrox · Sweat · Endurance · Teams

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Tuesday, 30 Jun

Engine Sweat - Erg Triple and Push Press

SWEAT · 45 min

Rounds + Reps

4 stations x 3:30, 2 full rounds (28:00). Start spread across the four stations (max 4 athletes per station), rotate on the coach's call. Station 1 - Ski 500/400m, then max V-ups in remaining time Station 2 - Assault Bike 20/15 cal, 24 Air Squats then max Push-ups Station 3 - Runner 45/30 cal, then max Wall Balls @9/6kg Station 4 - 30/30 DB Push Press @22.5/15kg, then max KB Swings @24/16kg Finisher - 3 rounds for time (~3:30 cap) 10 Burpee Broad Jumps 40 Double Unders

Scaling

Rx+: Ski 600/500m, Bike 25/20 cal, Row 600/450m, KB Swings @28/20kg Rx: As Written Scaled: Ski 400/350m, Bike 15/11 cal, Row 350/300m, Wall Balls @6/4kg, DB Push Press 17.5/12.5kg, KB Swings @20/12kg Beginner: Ski 350/300m, Bike 12/9 cal, Row 250/200m, Wall Balls @4/3kg, DB Push Press 12.5/8kg, KB Swings @16/8kg, single unders x50 in finisher

Notes▾

Four stations, spread out evenly to start, rotate on the call. No running today - drive the ergs then chase max reps. Keep transitions sharp.

Whiteboard▾

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

Hybrid Theory Training · Christchurch
DivisionsRxMasters (40+)ScaledBeginner

Hyrox - VO2 Double (RPE Driven)

HYROX · 45 min

Comment Only

Part A - Every 3:00 x 6 (18min): Rounds 1,3,5: Ski 500/400m @ RPE 8 + 5 Burpee Broad jumps Rounds 2,4,6: Row 30/21 cal @ RPE 8 + 5 Burpee Broad jumps Work is -110-130s, rest with the remainder of the 3:00. Part B - Every 2:30 x 6 (15min): Rounds 1,3,5: Assault Bike 30/21 cal @ RPE 9 + 5 Burpee Broad jumps Rounds 2,4,6: 25 Burpees @ RPE 9 Work is ~80-95s, rest with the remainder of the 2:30.

Scaling

Rx+: Hold distances/cals but live at RPE 9 across both parts (Row 35 cal, Bike 35/24 cal). Rx: As Written - RPE 8 in Part A, RPE 9 in Part B. Scaled: Ski 400/350m, Row 24 cal, Bike 21/15 cal, 20 Burpees, 3 Burpee Broad jumps - target RPE 7-8. Beginner: Ski 350/300m, Row 20 cal, Bike 15/12 cal, 15 Burpees, 3 Burpee Broad jumps - target RPE 6-7.

Notes▾

No running today - pure VO2. Two erg-driven pieces. Forget pace numbers and chase the RPE on the page: these are hard, repeatable efforts with roughly equal rest. Round one should feel almost easy - do not blow up early.

Whiteboard▾

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

DivisionsRxMasters (40+)Scaled