Hyrox Class September 7, 2024

Warm-up:

2nd Floor Run

1RD

50FT Pogo hops

50FT Alternating Knee hug

50FT Toy soldiers

50FT Walking lunges

50FT Duck walks

30 Sec wallsit hold

10. Sprawls

Hyrox Benchmark (EVERLY)

AMRAP in 45 minutes

From 0:00-15:00, AMRAP of:

20 Burpee Broad Jumps

400 meter Run or 4th floor run

Rest 1 minute

From 16:00-30:00, AMRAP of:

20 Sandbag Lunges

400 meter Row

Rest 1 minute

From 31:00-45:00, AMRAP of

20 Wall Ball Shots (20/14 lb)

24 Calorie Bike or 20 Echo bike

Start a running clock and perform the three parts of Everly in the designated timeframe. From 0:00-15:00, perform 20 Burpee Broad Jumps followed by 400m of running. Repeat this until 15 minutes are up. 

From 16:00-30:00, perform 20 Sandbag Lunges followed by 400m Row. Repeat these two movements until 30 minutes are up. 1 lunge = 1 rep. From 31:00-45:00, perform 20 Wall Balls followed by 24 Cal bike or 20 Echo bike . Repeat this until 45 minutes are up.