For time

• 2 power cleans
• 3 box jumps
• 4 chest-to-bar pull-ups

♀ 125 lb and 20-inch box
♂ 185 lb and 24-inch box

Power clean 5x5 80%

3+3 nousevilla

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

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

Shoulder Press 15-12-9-6 reps, then max Push presses @ same weights

60 Minutes @ HR Zone 3

3 rounds :
10 Min Row
10 Min Bike Erg

Warm Up

2 rounds
1:30 cardio machine
6 lunge elbow to floor strech
6 inch worm with push ups
:20 Side Plank Hold's R/L
6+6 half kneeling press
6+6 single arm front rack squat

Strenght

Push Press 2x5 reps + 3x3 reps
buiding to heavy 3 reps
rest 2 min bwn

Front Squat 2x5 reps + 3x3 reps
buiding to heavy 3 reps
rest 2 min bwn

Accessory Work/Metcon
3-4 sets
1 min single unders / max double unders
12-16 weighted box step ups to 50cm (dumbbells on farmers hold) each side
8-12 hardened ring row
alt time with partner full round

Pystypunnerrus+vauhtipunnerrus+työntö 2+2+2
15,25,30,35,39,0

Rive lantio+rive pp+2 etukyykkyä
25,30,35,40

Part of 12 years party!