Baseline
500m Row, 40x Air Squats, 30x Sit-Ups, 20x Push-Ups, 10x Pull-Ups
For Time · For time, cap 15:00
5 Rounds: 250m Row Under 0:45 + 50 Unbroken Double-Unders
5 Rounds: 250m Row, 50x Double-Unders
For Time · For time, cap 30:00
800m Row + KB Jerks + Handstand Walk
800m Row, 66x Jerks, 132ft HS Walk
For Time · For time, cap 25:00
Thruster + Double-Under Descending Ladder
10-8-6-4-2 Thrusters, 50-40-30-20-10 Double-Unders
For Time · For time, cap 20:00
5 Rounds: Thrusters + L-Sit Hold + Handstand Hold
5 Rounds: 10x Thrusters, 0:20 L-Sit, 0:30 HS Hold
For Time · For time, cap 25:00
Fran
21-15-9: Thrusters & Pull-Ups
For Time · For time, cap 10:00
HYROX Full Race Simulator
1km Run before each: 1km Ski, 50m Sled Push, 50m Sled Pull, 80m Burpee Broad Jump, 1km Row, 200m Farmer's Carry, 100m Sandbag Lunge, 100x Wall Balls
For Time · For time, cap 120:00