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.
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.
31:20
38:17
135# BS + Rows + Broad Jumps (missed the burpee part!)
BS Sets: 12/12/10/6
36:25 w/ 2000m BikeErg subbed for run and 40 burpee box jumps subbed for burpee broad jumps
35:11
Sub’d 1000m Row for 800m Run and 40 cal bike for 800m row/ski
That was fun
37:56
Glad it’s 34 degrees and raining…
Run/Row
RX
A: 39:30
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!
Cut everything in half
19:38
38.23 – first time on the site. Fun WOD.
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
33:08RX
first time doing this
800m meter runs, 60cal bike, 800 m run, 40 squats at 165lbs, 800m run, burpee broad jump, 800meter run, bike, run…. 36.47
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