Hyrox - Three-Block Engine (EMOM, AMRAP, Sled)
HYROX · 45 min
Part A - Every 1:00 x 10 (10min EMOM) Odd minutes: 12 Heavy Reverse Lunges (30-50% more than race weight) Even minutes: 10 Burpees -1min rest- Part B - 10min AMRAP 15 Wall Balls @9/6kg 12/9cal Assault bike 15 Ab Mat Sit ups -1min rest- Part C - 10min AMRAP 20/16 cal Row 30m Sled Push (2 x 15m lengths) @ moderate weight 20/16cal Bike Erg
Scaling
Rx+: Reverse Lunges heavy (~50% over race weight), Wall Balls 9/6kg to 10ft target, Assault Bike 15/12 cal, Row 24/20 cal, Bike Erg 24/20 cal, Sled heavy Rx: As Written (Reverse Lunges 30-50% over race weight, WB 9/6kg, AB 12/9 cal, Row 20/16 cal, Bike 20/16 cal, Sled moderate) Scaled: Reverse Lunges lighter, 8 Burpees, WB 6/4kg, AB 10/7 cal, 12 Ab Mat Sit ups, Row 16/12 cal, Bike 16/12 cal, Sled moderate-light Beginner: Reverse Lunges bodyweight/light, 8 Burpees, WB 4/3kg, AB 8/6 cal, 10 Ab Mat Sit ups, Row 12/9 cal, Bike 12/9 cal, Sled light
Notes
No running today - three 10min blocks back to back. Part A is an EMOM so pace the work to earn real rest. Part B and C are AMRAPs: settle into a steady grind, keep transitions tight, and save something for the sled at the end.
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