WOD: At home
For time:
80 dumbbell box step-ups 50/60cm 15/22.5kg
– Every minute on the minute, starting at :00, perform 20 double-unders.
– Use two dumbbells.
Tips
- Sub-10:00; closer to 7:00 for advanced athletes.
- Unbroken double-unders.
- 8+ step-ups per minute pace.
No equipment option
For time
100 unweighted box step-ups
– Every minute on the minute, starting at :00, perform 20 double-unders.
WOD: For time
6 rounds for time:
9 hang squat cleans (47/70 kg)
6 bar muscle-ups
Tips
- 8:00-12:00.
- Unbroken hang squat cleans in the early rounds.
- Muscle-ups in 1-2 sets.
Scaling
Hang squat clean Load, hang power clean, dumbbell options
Bar muscle-upReps, banded bar muscle-up, jumping bar muscle-up, jumping chest-to-bar pull-up, ring row
HYROX
AMRAP 30'
12 calories
200m bear hug run 6/9kg
24 air squats
24 lunges
WOD: For reps/cals
5 rounds:
:30 row
:30 push-ups
Rest 2:00
– Score is total calories and push-up reps.
Pre-workout:
10:00-15:00 of guided skin the cat practice
Tips
- 4/6-calories or more per row interval.
- 95% effort on the rower as long as possible.
- 10 or more push-ups every round in unbroken sets of 5 or more.
- No rest between the row and push-ups.
HYROX
For time
20 ab-mat sit-ups
800m run
200m farmer's carry 2x16/24kg
2' rest
30 ab-mat sit-ups
600m run
200m farmer's carry
2' rest
40 ab-mat sit-ups
400m run
200m farmer's carry
2' rest
50 ab-mat sit-ups
200m run
200m farmer's carry
WOD: For time
For time:
800-m run
36 dumbbell front rack lunges 15/22.5kg
600-m run
24 dumbbell front rack lunges
400-m run
12 dumbbell front rack lunges
200-m run
– Use two DBs.
Tips
- 10:00-15:00.
- Complete the set of 36 lunges in no more than 2:00.
- 800-meter run in 4:30 or less; 600-meter run in 3:30 or less; 400-meter run in 2:15 or less.
Scaling
Run Distance, substitutions
Dumbbell front rack lunge Load, reps, reverse lunges
HYROX
For time
100 wall ball shots 6/9kg
run 400m every time you break or stop.
WOD: EMOM 12'
Odd min | 2 legless rope climbs
Even min | Max-reps devils presses (10/15 kg)
Pre-workout:
EMOM 9:
3 single-arm DB overhead squats, left arm
3 single-arm DB overhead squats, right arm
– Use workout weight or lighter load.
Tips
- 5 or more devils presses every even minute; 10 or more for advanced athletes.
- Challenging rope climb option relative to each athlete.
- Arm fatigue from the pull on the rope and devils presses.
Scaling
Legless rope climb Use legs, pull-to-stands
Dumbbell devil's press Load, burpee + single-DB swing, dumbbell swing, dumbbell deadlift
HYROX
For time
2k row or ski
3k run
4k bike
When you complete every kilometer perform 12 burpees
WOD: For reps
2 rounds for reps of:
3:00 toes-to-bars
3:00 kettlebell swings (16/24kg)
3:00 calorie row
– Run 400 m at the start of each interval.
Tips
- Runs in 2:15 or less.
- :45-1:30 to accumulate reps per interval.
- Toes-to-bars in sets of 3+.
- Kettlebell swings in sets of 10+.
Scaling
Toes-to-bar Range of motion, lying toes-to-barKettlebell swingLoad,
Russian kettlebell swings
Row Substitutions
Run Distance, Substitutions
WOD: For reps
7 x 1:00 rounds of:
21 double-unders
7 burpees
Max-reps deadlifts (102/143 kg)
– Rest 2:00 between rounds.
Tips
- 3+ deadlifts/round.
- Double-unders in :20 or less.
- Burpees done by :45.
- Heavy lifting under fatigue.
Scaling
Double-unders Reps, single-unders
Burpee Reps, up-downs
Deadlift Load, dumbbell options
HYROX
For time
1000m row or ski or 1000m bike erg or 1200m eco/assault bike
50m sled push
40m burpee broad jump
1000m row or ski or 1000m bike erg or 1200m eco/assault bike
200m farmer's carry
100m lunges
40m burpee broad jump