3x 20min AMRAP
A. 20min AMRAP
B. 20min AMRAP
C. 20min AMRAP
If you don't have a sandbag, just use two on your shoulder/front rack position dumb-bells. I would recommend 35lbs/15kg for male and 25lbs/10kg for female athletes.
If you don't have a sled, you can substitute it with a plate push.
Mostly monostructural work with simple bodyweight and light loaded movements, no high-skill gymnastics or barbell loading, making it solidly beginner-level despite the long total volume.
How we determine the levelHYROX is a competitive fitness event that combines running with functional workouts to test endurance and strength.
Complete 10 rounds as fast as possible of 10 calories on the ski erg, 10 burpees, 10 calories on the row erg, and 10 dumbbell thrusters.
Complete a sequence of cardio and bodyweight exercises as quickly as possible: a 1000m ski erg, 50 walking lunges, a 750m row, 40 sit-ups, a 500m row, and 30 burpees to a plate.
Complete 5 rounds as fast as possible of a 1000m run and 30 wall balls.
