1 minute: max reps sit-ups
2 minute: 0:30 russian twist with medball
3 minute: 0:30 hollow hold

2 rounds
5/side Half-kneeling bottom-up presses
10 Tension swings
5 Deck squats
+
2 rounds
5/way Scapular rolls
10 Handstand shoulder taps
5 Kneeling jumps
+
2 rounds @ increasing pace
200m Run
2 Wall walks
6 Chest-to-bar pull-ups
8 Wall balls
– rest 1:00 between rounds –

HYROX GAMES

Start with 500m run —> you are in the game

1. 200m Row
2. 20 x KB Swings
3. 15 x Push-ups
4. 20 m Walking lunges
5. 200m Ski
6. 20x Wallballs

At 12 and 25min mark, 500m run

Tc 38min

1 exercise = 1 points, last 6 min 1 exercise = 2 points

Finisher: Burpee plate hops

POINTS

0-14 = 80
15-20 =70
21-25 =60
26-30=50
31-35 =40
36-40 =30

8-6-4-2 for time

Deadlifts @ 125/86kg
Burpee box jump overs, 30/24″

Time cap. 10:00

– Rest 8:00 between workouts –

For time

80-60-40-20 Double-unders
8-6-4-2 Bar muscle-ups

Time cap. 10:00

Options (volume). If you’re worried you might be tired/sore from this for the start of the quarter-finals:

1 – Down from 7 (7-5-3-1) on both/either part
2 – Down from 5 (5-4-3-2-1) on both/either part

Overview.
Part A – A classic combo of deadlifts and (burpee) box jump-overs. Go fast, don’t die.

Part B – A gymnastics challenge. While unbroken is cool, manage the sets to your capacity on both movements.

Strategy.

Part A – How you approach this depends largely on how heavy the deadlifts are for you. Taking a quick break (or two) in the sets can still give you a fast time IF you can push the burpees. When you see a piece like this, think about how long a rep of each movement takes (Burpee BxJO are way slower than deadlifts). This means there’s more time to be made on the burpees than on the bar (as long as you don’t get stuck). Long story short, IF the deadlifts are quite light for you THEN go unbroken and push the pace on the burpees, IF they’re somewhat heavy THEN break them up (short rests) and push the pace on the burpees.

Tips (Part A). First rep will always be the hardest in a deadlift set, don’t be alarmed if that one starts to feel heavy off the floor. On the burpees, it’s most likely faster to step up (then you can go straight into the jump) vs popping up. ALWAYS go straight back down on the burpees once you get to the other side of the box.

Part B – Similarly to part A, if you have good capacity on both movements, then unbroken will of course be the fastest BUT there is a risk to get stuck on the muscle ups or gas out on the DUs. If these are big sets for you on either movement, it’s best to start by breaking up the 1st two rounds, then rather push for unbroken for the last ones (vs start unbroken/too big and then get stuck).

Instructions. Set up equipment for part A the same way as it was in QF workout #3 in 2023.

Debrief.
– How was your pacing overall on the workout?
– How did the different movements play out for you?
– How were your rest and transition times?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options. See also the volume options at the top.
Deadlift → 111/77kg (245/170lbs), 102.5/70kg (225/155lbs), 92.5/65kg (205/145lbs), 83/61kg (185/135lbs), 70/47.5kg (155/105lbs)
Burpee BxJO → Lower box (24/20”)
Double-unders → Speed rope skips
Bar muscle-ups → Jumping bar muscle-ups → Chest-to-bar or regular pull-ups (1,5x or 1x reps = 12-9-6-3 or 8-6-4-2)

Muscle Snatch + Power Snatch
3x3@50%
3x4@60%
3x2 @70%
3x2@80%
    
POWER clean
2x3 @50%
2x2 @60%
2x2 @70%
1x1 @80%

Split Jerk
2x7 @50%
2x8 @60%
2x5 @70%

Half Squats + Deep Squats
2x6@50%
3x8 @60%
2x4@70%

SET A | 3 rounds:
12 BB deficit reversed lunge
4-6 hanging leg raise / per side

SET B | 3 rounds:
8-10 BB good morning
20-30s copenhagen plank hold / per side

AMRAP10: (Ygig)
8 DKB deadlift
30s wallsquat hold (synchro)
8 KB squat
30s Mountain climber (synchro)

Huoltava, 36 minuutin peruskestävyysharjoitus

Lämmittely
2min soutu
2min pyörä
2min hiihto

Tee kerran B-osion liikkeet läpi.

Harjoitus, 6 kierrosta (Syke 60–75%/HR max)

A) 3 min: Ergo

Vaihdellen hiihto, pyörä, soutu

B) 3 min: AMRAP

8 Valakyykky räkkiä vasten; seiso räkin välissä ja paina keppiä räkkiä vasten kyykätessäsi alaspäin
8 Pystypunnerrus seinää vasten; istu lattialla, pidä kädet kiinni seinässä liikkeen ajan ja työnnä ne kohti kattoa suoriksi
8+8 Yhden jalan maastaveto; toinen jalka suorana penkin päällä (kasakkakyykky-tyylisesti)

Tee liikkeet rauhallisesti ja jatka aina siitä, mihin edellisellä kierroksella jäit.

Harjoituksessa vuorotellaan osiota A ja B. Harjoituksen on tarkoitus olla peruskestävyysharjoitus, joka kehittää myös liikkuvuutta. Tee harjoitus alusta loppuun tasaisella ja maltillisella tahdilla, jotta syke pysyy pk-alueella.

30 box jumps
10 wallballs
20 box jumps
10 wallballs
10 box jumps
10 wallballs

TC 8min

RestDay!

RX
AMRAP 10:
5 hang clean and jerks (36/52 kg)
10 back squats
15 toes-to-bars

Then,

On a 5:00 clock:
Find a 1-rep-max clean

INTERMEDIATE
AMRAP 10:
5 hang clean and jerks (60/85 lb)
10 back squats
15 hanging knee raises

Then,

On a 5:00 clock:
Find a 1-rep-max clean

BEGINNER
AMRAP 10:
5 hang clean and jerks (15/20 kg)
10 air squats
15 sit-ups

Then,

On a 5:00 clock:
Find a 1-rep-max clean