PERFORMANCE & FITNESS

Warm-Up.

One set of:
“General Run Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
followed immediately by…
Run x 200m

Followed by…

Two sets of:
Kettlebell Goblet Squat x 10 reps
Broad Jump x 5 reps

Then…

A.

For time:
800 Meter Run
800 Meter Ski Erg or Row
800 Meter Run
40 Back Squats (155/105 lbs)
800 Meter Run
40 Burpee Broad Jumps (3′ minimum)
800 Meter Run
800 Meter Ski Erg or Row
800 Meter Run

Time Cap = 40:00 – please adjust distances accordingly

Compare results to March 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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Edwin Cook
Edwin Cook
November 24, 2022 2:33 am

Backsquat @ 47.5kg 15/15/10
Broad jumps just shy of two mats so<2m
Focused on jumping up instead of long which was ironically longer! Started to focus on soft landings with knee bend.

Charmaine Lightfoot
Charmaine Lightfoot
November 19, 2022 4:36 pm

31:20

Chris
Chris
November 19, 2022 12:49 pm

38:17

135# BS + Rows + Broad Jumps (missed the burpee part!)

BS Sets: 12/12/10/6

Last edited 2 months ago by Chris
Bryan
Bryan
November 16, 2022 3:04 am

36:25 w/ 2000m BikeErg subbed for run and 40 burpee box jumps subbed for burpee broad jumps

Luke Tipton
Luke Tipton
November 15, 2022 10:07 pm

35:11
Sub’d 1000m Row for 800m Run and 40 cal bike for 800m row/ski

Steven
Steven
November 15, 2022 6:54 pm

That was fun
37:56

Josh Willins
Josh Willins
November 15, 2022 4:40 pm

Glad it’s 34 degrees and raining…
Run/Row

RX
A: 39:30

Anika Tipton
Anika Tipton
November 15, 2022 2:12 pm

Switched it up a bit to stay out of the cold:
1000m row
30 cal echo bike
1000m row
40 back squats 105#
1000m row
40 burpee broad jumps
1000m row
30 cal echo bike
1000m row
39:38-barely under the time cap!

Jeremy Hammock
Jeremy Hammock
November 15, 2022 12:41 pm

Cut everything in half
19:38

Last edited 2 months ago by Jeremy Hammock
Anderson
Anderson
November 15, 2022 10:49 am

38.23 – first time on the site. Fun WOD.

Mike Slagle
Mike Slagle
November 15, 2022 8:42 am

30 min rowing interval. I had a shorter window today and bad weather.
4 min warm up row, 4 min fast, 2 min recovery then
3 min fast/1min recovery the remaining 20 minutes

7234 m
463 cals

Kendall Kersey
Kendall Kersey
November 15, 2022 4:26 am

33:08RX
first time doing this

Gabriel
Gabriel
November 15, 2022 3:35 am

800m meter runs, 60cal bike, 800 m run, 40 squats at 165lbs, 800m run, burpee broad jump, 800meter run, bike, run…. 36.47

Al Fraser
Al Fraser
November 15, 2022 1:28 am

Warmup done ✅

A. FT
35’08

Subbed in 60 cal hand bike for 800m run as it was absolutely hammering down with rain here this morning!! All other bits were RX