https://hyrox.com/the-fitness-race/

"The Unknown Soldier"

6 rounds for time of:
10 Front squats, 50% 1RM Front squat
10 Hang power cleans, 50% 1RM Front squat
10 Bar over burpees
500 m row/400m ski/1000m Bike
3 min rest between rounds.

CLEAN & JERK

Warm up:
3 min Row

Emom 10
1. 10+10 Single leg DL
2. 12 KB swing
3. 5+5 Windmill with plate
4. 8+8 press with plate
5. Kazak squats with pause

BB warmup (10min)

Emom 6 @30-45% (Clean 1RM)
1 Power clean
2 Squat clean
3 Front squat

E2mom 12 @ 50-70%
2 Power clean
1 Squat clean

E3mom 30 @70%->
1 Clean

Warm Up

2 Sets
60 Sec Overhead Opener
45 Sec Pigeon Stretch (per side)
2 sets
1.5-2.5 min ski/air bike
10 scap push ups
10 Scap Pull Up
8+8 kb bottom up press
16 box step ups to 50/60cm
4 burpee pull ups

Strenght
4 push press + 4 push jerks
4 push press + 4 push jerks
3 push press + 3 push jerks
3 push press + 3 push jerks
2 push press + 2 push jerks
2 push press + 2 push jerks
rest as needed bwn sets.
build in weights, start @45-50% of 1rm push press leave 1-2 rep
in tank on last set.

Gymnastics
3 sets
1-5 bar muscle ups
3-10 c2b pull ups
6-15 pull ups
rest as minimum bwn bmu/c2b/pu and rest as needed after full set (recommended 3-4 min bwn sets)

Metcon

2-2-2-3 min intervals, 1 min rest bwn sets
15/12 Calorie Ski erg
8 Sandbag box Step Ups 45/35kg (held however) (50cm) voi olla myös raskas kb esim 32/24kg
Max reps burpees to ski erg "flat" in remaining time

4 Seated Box Jumps, pick height

Every 2 mins for 8 mins.

All about maximizing speed and explosiveness!
Max effort into every single jump.
Soft landing with legs as straight as possible!

Kyykky 3x3x80%

Etukyykky 3x6
-3s stopit
-50-60% etukyykyn maksimista

Seal row 5x8
Pendlay row 1x20+ (muutama lämppäsarja alle ja yksi amrap sarja noin 30%)
Alatalja 5x15
-valitse yksi liike

Basic Endurance 50 minutes of :

5 Minutes Air Bike
20 Deadbugs
5 Strict Chin-Ups
20 Box Step-Ups
15 Banded GM

Back Squat

5 x 5 ~70% across same weight

Go every 3:00

3 sets:
10 Lu Raises
10 DB Front Raises
10 Seated DB Rear Delt Flies
10 Scap. Push-ups
- Rest as needed

Tempaus