10 x 2 min on / 1 min off:
A: 20/17 cal row + amrap burpee over rower
B: 20/17 cal ski + amrap wb
Alternate between A and B, 5 sets of A and 5 sets of B

P’F”T Test

For Time:

• 1000m Run (outdoor)
• 50 Burpee Broad Jumps (90 cm)
• 100 Stationary Lunges (Fully Extended)
• 1000m Row
• 30 Push Up (Hand Release)
• 100 Wallballs (6kg male / 4 kg female)

The HYROX Physical Fitness Test (P’F”T) has been specifically designed to give you the perfect introduction into HYROX and measure where your HYROX fitness level is at.

The HYROX PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event

15 – 25 minutes – HYROX PRO
25 – 35 minutes – HYROX Single
30 – 45 minutes – HYROX Doubles

Burbee box jump over ( add 1 rep every other week
Progressio 4/13

Deadlift ladder 15x3 10 kg nostoilla

2-4sets:

3+3 Turkish get up
D-ball max hold

3x4, 1x3

3 rounds for time
Partner WOD, "IGYG"

32 cal c2 bike
32 clean & jerk 40/45/50 kg
32 wall ball
After each round 10 m walking lunges together

Squat/Press

Wave #1

Back Squat: 6-4-2
-Rest 90s-
Strict Press: 15-12-10
-Rest 90s-

Prosentit:
BS: 70,75 & 80%
Press: By the feel (1-2 RIR)

Wave #2

BS: 5-3-1
-90s rest-
Press: 12-10-8
-90s rest-

BS: 75,80 & 85%

Wave #3

BS: 4-2-1
-90s rest-
Press: 10-8-6
-90s rest-

BS: 80,85 & 90%

Example flow wave 1: 6 BS (rest 90s) 15 press (r.90s) Into, 4 BS (90s rest) 12 Press (90s rest. Jne jne.

Rest as needed between waves.

ENGINE

For Time:

• 1500m Row
• 90m KB Farmers Carry (2x32kg)
• 150 DU
• 90m SB Carry (50kg)
• 3000m C2 Bike

-Rest 5min-
Into,

2 Rounds of:

• 750m Row
• 45m KB Farmers Carry
• 75 DU
• 45m SB Carry
• 1500m C2 Bike

Optional

A) Core Tabata
8x 20s on/10s off:

1) Flutter Kicks
2) Heel Touches
3) V-Up
4) Hollow Hold

800m Jog @ easy
600m SkiErg @ easy
400m Run @ moderate
200m SkiErg @ fast
+
1:00 Hang from bar
+
2 Rounds
8 Scapular push-ups
5 Scapular pull-ups
3 Active/passive shoulder extension (use a stick, each position 10-seconds)
3-5 Pike compression slides
+
Bar muscle-up prep – 2 rounds
5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
3 Jumping bar muscle-ups with hip snap
8 Front support pops
+
Build to workout weight for SB over the shoulders and SB squats.
* Practice a few short sets of bar muscle-ups and toes-to-bars between SB sets
+
@ workout weight
200m Run
2 SB over the shoulder
1-3 Bar muscle-ups
3 SB squats