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Hyrox · Sweat · Endurance · Teams

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Wednesday, 8 JulTODAY

SWEAT

SWEAT · 45 min

Comment Only

Part A - 15min Cap | For Time: 40-30-20-10 Alt DB Snatch @22.5/15kg 20-15-10-5 Cal Ski 2min Rest Part B - 15min AMRAP: Every 2min (from 0:00): 12/9 Cal Assault Bike Then AMRAP in remaining time: 3 Single DB Devil Press @22.5/15kg 6 Reverse DB lunge @22.5/15kg

Scaling

Rx+: Add 10 cals every round Rx: As Written Scale: 17.5/12.5kg DB / cals as written Beg: 12.5/8kg DB / 15/10 Cal Ski / 9/6 Cal bike

Notes▾

Two 15min halves - a descending chipper to empty the tank, then an AMRAP where a bike buy-in resets you every 2 minutes. Pace Part A so you can still move in Part B.

Whiteboard▾

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DivisionsRx+RxScaled
Hybrid Theory Training · Christchurch
Beginner

Hyrox - Long Run AMRAP

HYROX · 45 min

Rounds + Reps

28min AMRAP: 900m Run 20 Wall Balls @9/6kg 15 KB Swings @24/16kg Score = rounds + reps.

Scaling

Rx: As Written Scale: 600m Run / 6/4kg / 20/16kg Beg: 450m Run / 6/4kg / 16/12kg

Notes▾

Big aerobic grind. Settle into a run pace you can hold for the whole clock, keep the wall balls and swings unbroken, and just keep moving.

Whiteboard▾

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

DivisionsRx+RxScaledBeginner