Great Woods Fitness & Performance – HYROX Training

Warm Up

2 Rounds

200m jog

10 air squats

10 alternating lunges

10 scap push-ups

10 glute bridges

10 wall ball cleans

:20 Plank

Metcon (AMRAP – Rounds and Reps)

35:00 AMRAP

Teams of 2:

1,000m row

Then AMRAP with remaining time:

40 calorie ski

100’ sled push

200m farmer’s carry

80 wall balls

60 burpees

40 sandbag cleans

800m run

Score: Rounds + reps.

Count each 800m run as 1 rep.