PERFORMANCE & FITNESS

Warm-Up.

One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backward
Bunny Hops
Suicides remain forward facing throughout

Followed by…

Two sets of:
Bodyweight Walking Lunge x 20 steps
Air Squat x 10 reps

Then…

A.

Two rounds for time of:
400 Meter Run
400 Meter Ski Erg or Row
400 Meter Run
20 Walking Lunges with Farmer’s Carry (24/16 kg KBs)
400 Meter Run
30 Wall Ball Shots (14/10 lbs)
400 Meter Run
400 Meter Row or Ski Erg

Compare results with February 16, 2022.

This workout mimics elements of a Hyrox race and will help individuals start to get a feel for pacing and approach. We’re excited about helping people prepare for recreational Hyrox races and showing up in force with Invictus members and followers at several upcoming races.

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Kyle Rowe
Kyle Rowe
August 9, 2022 8:36 pm

35:25

Luke Tipton
Luke Tipton
August 9, 2022 7:47 pm

A. Back Squat E2:30
2×305, 2×305, 2×305
4×275, 4×275, 4×275

B. 31:28
w/ 55# dbs, 20# wb, row 400m

Aaron
Aaron
August 9, 2022 5:41 pm

rx did not do last time 🙁 35:30

Logan Harris
Logan Harris
August 9, 2022 5:18 pm

Only one round today – 15:56 with 50# DB and 20# WB

Candy Olkey
Candy Olkey
August 9, 2022 12:40 pm

WU with lots of extra foot, ankle, shin, calf ❤Love! 2 Rounds for Time 400m Run 400m Ski Erg – 1:43 / 1:44 400m Run 20 Walking Lunges in FC w/ 35# DBs – all UB 400m Run 30 Wall Ball Shots @ 14#/9′ – 16/14, 18/12 400m Run 400m Row – 1:48 / 1:48 Runs Outside between 2:10-2:35 Round times – 17:45 / 18:13 = 35:58 2:12 slower than in Feb, but I ran on TM in Feb. So figured today would be slower. My hip was a huge factor today in the runs..almost quit after the first round,… Read more »

Duriel85
Duriel85
August 9, 2022 1:51 pm
Reply to  Candy Olkey

Good job!

Getty
Getty
August 9, 2022 4:32 pm
Reply to  Duriel85

nice job fighting through the hip!!

Duriel85
Duriel85
August 9, 2022 10:20 am

A Wod Rx 31:28
B Weightlifting session

Candy Olkey
Candy Olkey
August 9, 2022 12:41 pm
Reply to  Duriel85

Weightlifting after that slug fest..damn!!!

DURIEL85
DURIEL85
August 9, 2022 1:49 pm
Reply to  Candy Olkey

Thats why i cant barely mover right now haha

Cody B
Cody B
August 9, 2022 10:04 am

RX’d w/rows

33:10

Candy Olkey
Candy Olkey
August 9, 2022 12:41 pm
Reply to  Cody B

Great job CodyB!!

Blake Shealy
Blake Shealy
August 9, 2022 9:01 am

Did yesterday’s squats workout

3×2 @ 345
1×4 @ 320, 2×4 @ 315

Recently bought a Torque M1 sled and got to play with it today for some conditioning!! 🥵👍

4x100m push (alternate high/low push handle)

Candy Olkey
Candy Olkey
August 9, 2022 12:42 pm
Reply to  Blake Shealy

Congrats on the sled Blake..it’s always so much fun getting new gym toys! So jealous!!

Shan
Shan
August 9, 2022 6:58 am

Phew

Rowed and scaled to 35lb dbs

36:24
1st round 17:41
2nd 18:43

Candy Olkey
Candy Olkey
August 9, 2022 12:43 pm
Reply to  Shan

Nice work Shan!

Dris
Dris
August 9, 2022 6:30 am

24:54. Rows for both rounds, 50 pound DBs for lunges, and 20 pound WBs

Candy Olkey
Candy Olkey
August 9, 2022 12:43 pm
Reply to  Dris

Killin it Dris…outstanding!!!

Alban
Alban
August 9, 2022 6:28 am

Rx’ w/ row
13:03
27:31

Candy Olkey
Candy Olkey
August 9, 2022 12:44 pm
Reply to  Alban

Great time Alban!!

Getty
Getty
August 9, 2022 5:57 am

500M row instead of 400M run
Ski ergs for all 4 this or that’s

27:22

Gotta compare what I did last time, but first conditioning in 8-9 days so happy with the time.

Candy Olkey
Candy Olkey
August 9, 2022 12:45 pm
Reply to  Getty

That’s a really great time for no conditioning in over a week Getty!

Lee
Lee
August 9, 2022 3:30 am

34:22 RX’d
Row both rounds (no ski erg)

Candy Olkey
Candy Olkey
August 9, 2022 12:46 pm
Reply to  Lee

Great job Lee!

Zach
Zach
August 9, 2022 3:26 am

28:44 Rx (Row)

14:00
14:44

Candy Olkey
Candy Olkey
August 9, 2022 12:47 pm
Reply to  Zach

Great job keeping the round time close Zach!