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Hyrox · Sweat · Endurance · Teams

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Tuesday, 7 Jul

SWEAT

SWEAT · 45 min

For Time

22min Cap | Part A - For Time: 10 Cal Erg (choice) 10 Burpees 20 Cal Erg 20 Ab Mat Sit-Ups 30 Cal Erg 30 KB Swings @24/16kg 40 Cal Erg 40 Air Squats 30 Cal Erg 30 KB Swings 20 Cal Erg 20 Ab Mat Sit-Ups 10 Cal Erg 10 Burpees 2min Rest 6min | Part B - EMOM (alternating): Odd: 8 Dual DB Push Press @22.5/15kg Even: 10 HR Push-ups

Scaling

Rx+: Add 25% Cals / 28/20kg KB / 22.5/15kg DB Rx: As Written Scale: 20/16kg KB / 17.5/12.5kg DB Beg: cut all cal by 25% / 16/12kg KB / 12.5/8kg DB

Notes▾

A long ascending/descending grind - pick an erg and stay on it. Settle into a pace you can hold the whole way up and back down, then finish with a short pressing EMOM.

Whiteboard▾

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

DivisionsRx+RxScaled
Hybrid Theory Training · Christchurch
Beginner

Hyrox - VO2max Bike and Ski

HYROX · 45 min

Calories

VO2max Day Every 5min x 6 Rounds: 40/32cal Assault Bike OR 48/39cal Row 30 Wall Balls Max Cal Ski/Assault bike in remaining time :30 rest after each round Score = total cals across all rounds. *Alternate Row and AB Every Round

Scaling

Rx+: 46/36cal Bike / 54/44cal Ski Rx: As Written @9/6kg Scale: 32/24cal Bike / 39/32cal Ski / 20 WB Beg: 24/18cal Bike / 30/24cal Ski / 20 WB @6/4kg

Notes▾

VO2 day. Bike hard, punch the V-ups, then empty the tank on the ski for max cals. Full send each round - the :30 rest is there to let you go hard.

Whiteboard▾

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

DivisionsRx+RxScaledBeginner