HYROX AEROBIC CAPACIT HYROX STRENGTH

90 sec rest HYROX INTERVAL HYROX COMPLETE

15 Deadlift @ 75% (60 Min Class)HYROX ENGINE (90 Min Class)
45-60 Min Easy Run Continue until 60 150 Wall Balls
12 Box Jumps Alt DB Snatch
Finish
12x200with 6 xeffort,
at 95% 20 Sec Strides25 Back Squats (Unbroken) Headcutters
12 Headcutters are completed21-18-15-12-9-6-3 75 Push Ups
4x 100m Farmer Carry Goblet Squat
1 min easy jog/walk between (half 10 Calnormal weight. Run with it)
Bike Sprint Max Cal Bike
Front Rack KB Lunge DB Hang
KB Deadlift Clean 150ft DB Lunge
5:00 Row 90 Goblet Lunge
60 sec
sec rest
rest between rounds 4:00 on/1:00
15 Push off
Ups/Strict Pull Ups
10-20-30-40-50-etc 25 Wall Balls400ft Sled Push
50ft Sled Push Accumulate
Increase pace every 10 min 500/350m
Sled Push Ski 50ft Sled
800m RunPull Wall Balls
(8 Lengths)
so last 10 min is faster than 4x 12 AltPull
Sled DB Snatch 200m Farmer Carry
Every 3x 100ft Front Rack Lunge
5x1k at500mrace (or 2:00)
pace 4x -10 Headcutters
DB Box Over 21-18-15-12-9
800m Run
10 DB Squat Jump 3:00Push
on/2:00 100ft
400mBurpee Broad Jump
2 min rest between 1k
5 x 5 Min at “threshold” pace, 10 2 mis rest Split
after Squat
each round -12 Upsoff run KBS
600ft KB Lunge
Goblet (each) 12 Alton/2:00
DB Snatch 2x
10 4DB Thrusters
60:00 run, every 5:00
1 min rest between efforts do 30 3:00 off B. RFT: 1000m Ski Over Rower
90 Sec Rest 18 Wall Balls 50ft Burpee Broad Jump 40 Burpees
Walking Lunges 100m
10 PushFarmer
Ups Carry 100m
DB Farmer
Push PressCarry (70/53) 4 Rounds:
(total time includes lunges) 90 Sec Rest after each 15
12 Headcutters
Alt Run
DB Snatch 100ft Sled Push
10/10/10
1 Mile Run
1:00 ALL OUT Barbell deadlifts 4x6 400m or 500m Row 15 KBS 15
100DB Snatch
KBS (53/35)
:30 ALL OUT Superset with 15 DB Push
12 Headcutters Press Strict Pull
Goblet SquatUp 100m Farmer Carry
4 x 1 Mile at HYROX Race Pace Push press 4x8deadlifts 12 Push Up
18 Wall Balls B. 3 RFT: 200m
*Increase Goblet Squat reps each round Run
15 DB Lunge
4x6reverse
16 Romanianbarbell lunges (building) 3:00 on/3:00 off B. 4 RFT: 400m Run
2 Min Rest after each 15 KBS 500m Ski/Row -5 Mins Rest-
10 Devils Press
12:00-22:00 10 DB Front Rack Lunge Into…
100 Cal
race pace Bike 1:00
15 calMax
bikeReps DB Bench Press 6 B. 3 RFT:
Burpee Box Jump Over 10 DB Push Press
AMRAP:
30
3x Wall Balls
3 x 600m 5k Race Pace 1:00 Rest 10 x 200m Sprint 40 Wall Balls 400m Run
50ft Sled Ski/Row/Run)
Push 25 Wall Balls
4 x 8 Reverse
building heavy Grip
eachBarbell
round Row (Choose
4:00 on/2:00 off B. 3 RFT:
4
4 Mile
x 400m Run3kAlternating
to 1 Mile Race Pace Alternate B.
Rounds with Partner 15 Min
400m Ski/RowAMRAP: 10 DB Thrusters
50ft Sled Push
800m Hard/800m
*Increase Easyminute 25 Calorie Row
speed each 200m 3-6-9-12-15-etc 20 Front Rack DB Lunge
Barbell Rows x8 200m Run
Run B. For Time:
1
After warm
each 5up Min RunIncrease
go 4 x 6 Push Press 10 Headcutters 30-25-20-15 2xMile Run
easy pace. 400m Run
Trap Bar Deadlift x 10 B. For Time:
B. For Time: 15 KBS
your pace each mile so you last
10-20-30-40-50 20 Wall
50ft SledBalls
Push 100ft
4 x 6 Weighted Pull Ups 800m Farmer Carry
30-25-20-15 15 DBKB Lunge
Thrusters
Cal Ski 12 Revere Lunges 2 MinsSprint
200m rest after each 100m Farmer Carry
5k Row Bench Press x 10 B. 4 RFT:
KB Deadlift 1600m Ski
Choose ski/bike/row
E2MOM 100m Shuttle Run 30 Wall Balls 800m RunPull
50ft Sled Buy In 60 DB Push Press
12 Push Press Aim forSprint
race pace, 10 Burpee Broad Jumps
Starting at 5 cals, increase by10 1 Reverse Lunges 200m 21-15-9
calorie every minute until you are DB Thruster
 ENDURANCE STRENGTH INTERVALS HYROX COMPLETE (60 Min ClHYROX ENDURANCE (90 Min Class)
Keywords designed for 60 minute classes designed for 60 minute classesdesigned for 60 minute classes designed for 60 minute classes designed for 90 minute sessions
monostructural movements such as run, bike, frull body strength excercises HIIT includes strength component a longer duration complete workouts
either stand-alone or in combination some isolated movements longer and shorter intervals includes a conditioning componincludes all cardio excercises
low intensity static holds can include cardio and strength-excercises includes all strength excercises
high intensity carries
intervals do not include any "cardio"
longer duration
Goal Build aerobic base Build overall strength Build an- and aerobic capacity. Lactate threshold
Description Endurance workouts are usually longer Our HYROX Strength In our interval units, you get just that: HYROX Complete is your HYROX Endurance is a
endurance sessions that consist of one or Workouts are designed to intervals. These can range anywhere "Basic" class workout Icombination of highathletes
only recommend volume,do 1-
3 HYROX Endurance workouts