Workout database

10k Row

10km Row

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Workout

10,000-meter row

Score = time to complete.

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Baseline

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

For Time · For time, cap 15:00

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5,000m Row

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800m Row + KB Jerks + Handstand Walk

800m Row, 66x Jerks, 132ft HS Walk

For Time · For time, cap 25:00

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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

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Benchmark

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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

For Time · For time, cap 75:00

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HYROX Station Test: 1k Row

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Jackie

1km Row, 50x Thrusters, 30x Pull-Ups

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