PERFORMANCE & FITNESS
Warm-Up.
One set of:
High Knees
Bunny Hops
Over-the-fence, forwards
Over-the-fence, backwards
Suicides (remain facing forward throughout)
Perform these drills for approximately 50 feet each
Followed by…
Two sets of:
Row x 250/200 meters
Walking Lunge x 20 steps
Broad Jump x 5
rest 30 seconds
*Increase row pace on set two
Then…
Every 5 minutes, complete the following in teams of two for times:
*Station 1 – 800 Meter Relay Run (400m each)
*Station 2 – 1000 Meter Relay Row or Ski Erg (500m each)
*Station 3 – 800 Meter Relay Run (400m each)
*Station 4 – 100 Meters of Walking Lunges with Kettlebell (24/16 kg KB – partition between partners as needed)
*Station 5 – 800 Meter Relay Run (400m each)
*Station 6 – 80 Burpee Broad Jumps (3′ Minimum – alternate every jump)
*Station 7 – 800 Meter Relay Run (400m each)
*Station 8 – 1000 Meter Relay Row or Ski Erg (500m each)
Note your team’s working time for each station, then sum it for your overall time. Goal is to push hard when it’s your turn to work, and rest enough to repeat that effort while your partner is working.
Did you know that Hyrox races have various pairs and team divisions that allow athletes to work together to complete the race? These various divisions make Hyrox accessible to athletes of varying abilities, so if your running endurance isn’t quite up for 8km of running, grab a friend or three and sign-up for Hyrox Los Angeles as a pair or on a team! Please click here to register, and use INVICTUSATHLETELA for a 25% discount!
Team wod solo
1)400m run 1:32
2)500m row 1:37
3)400m run 1:31
4)50m walking lunge w/kb 2:26
5)400m run 1:40
6)40 burpee broad jumps 4:09 (i hate burpees)
7)400m run 2:07
8)500m row 1:46
Total 16:48
Team of one
400m 1:42
500m 1:54
400m 1:40
150′ walking lung 24kg kb 3:15
400m 1:45
40 burpee broad jumps 3:57
400m 1:53
500m 1:53
fun!
Day behind..story of my life!
A. 5 Eccentric Pause DL + 5 DL – 130#, 140, 150
B. 3 Rounds for time – 20:07
750m Ski Erg – 3:28 / 3:45 / 3:49
20 Alt DB Snatch @ 35# – UB, 14/6, 10/10
10 DB Box Step Over @ 35# DBs – all UB
Rounds between 6:30-6:50
I only had time for yesterday’s deadlifts with pause
three set of 5 all done at 255
Have a great weekend friends!
Team of 1:
run 4:16,1k row 3:50
Run 4:24, 150 ft lunge 3:14
Run 4:16, BBJ 24″ x40 3:49
Run 4:30, 1k row 3:54
A. Three sets of:
5 Deadlifts With Eccentric Pause* + 5 Deadlifts @ 55-65% of 1-RM Deadlift
225, 255, 275 (second set of 5 were at regular tempo)
B. Three rounds for time:
1500 Meter Bike Erg
20 Alternating Dumbbell Snatches (55 lbs)
10 Dumbbell Box Step-Overs (24″; 55 lb DBs)
13:44
Every 5min, team of 1
800m run 3:38 TM
1000m row 3:35
800m run 3:35 TM
100m walking lunges w/ 1x 24kg KB 3:57
800m run 3:50 noTM
40 burpees broad jump 4:00
800m run 3:44 TM
1000m row 3:47
Total 29:12
Warmup done ✅
Every 5 mins team of 1
800m run 3’45
1000m row 3’46
800m run 4’04
100 lunges @2x20kg 4’34
800m run 4’15
40 burpee broad jumps 4’05
800m run 4’09
1000m row 3’55
32’33
It was certainly a grind but wasn’t quite as bad as I thought it was going to be! Other than the burpees which I could only manage half, the rest was ok doing it solo. Good luck team 👊
I read this as each person doing 1/2 the work..now I feel the pressure to keep up and go the distance..you guys are killin this ol lady! Have to see what they post for tomorrow..might have to do this for Sunday (not so much) Funday!
Hi Candy, it’s ok I def read this as each person doing half the work as well! I just figured I’d have way too much rest doing it that way and felt I needed a kick up the arse cardio wise!