Workout database

HYROX Half Simulator

500m Run before each: 500m Ski, 25m Sled Push, 25m Sled Pull, 40m Burpee Broad Jump, 500m Row, 100m Farmer's Carry, 50m Sandbag Lunge, 50x Wall Balls

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Workout

For time (half HYROX simulation)

8 rounds of:

·500m run + 1 functional station (half distances)

All distances and reps are halved from the full race.

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500m Row, 40x Air Squats, 30x Sit-Ups, 20x Push-Ups, 10x Pull-Ups

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5 Rounds: 250m Row Under 0:45 + 50 Unbroken Double-Unders

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800m Row + KB Jerks + Handstand Walk

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Farmer Carry for Distance

Farmer's Carry: Heavy farmer carry for max distance without drops.

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Filthy Fifty

50 each: Box Jumps, Jumping PU, KB Swings, Walking Lunge, K2E, Push Press, GHD Back Extension, Wall Balls, Burpees & Double-Unders

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Helen

3 Rounds: 400m Run, 21x KB Swings, 12x Pull-Ups

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