Hyrox – Wed, Apr 30

The Fitness Academy Athboy – Hyrox

Warm Up

200m Run

Calf Stretch

X Band Walks

Elephant Walks

Hyrox Workout

Hyrox Workout #8 (No Measure)

0 – 3:30 400m Run Steady Pace

3:30 – 5:30 200m Sprint Pace

5:30 – 9:00 500m Row Steady Pace

9:00 – 11:00 200m Row Sprint Pace

One Min Rest

4 Mins Team Sled Pull @ 75%

One Min Rest

17:00 – 20:30 500m Ski Steady Pace

20:30 – 22:30 200m Ski Sprint Pace

22:30 – 26:00 400m Run Steady Pace

26:00 – 28:00 200m Run Sprint Pace

*When you have the work complete, the remaining time of that block is your rest.

There should be a noticeable difference between your steady and sprint paces.

Scaled distances down slightly if time is an issue and no rest.