Hyrox is een uitdagende combinatie van kracht- en conditietraining, ontworpen om je fysieke en mentale grenzen te testen. Een typische Hyrox wedstrijd bestaat uit een mix van hardlopen en functionele oefeningen zoals roeien, sled pushes en wall balls. Het is dé ultieme test van uithoudingsvermogen, snelheid en kracht. Met deze Hyrox workouts train je precies wat je nodig hebt om beter voorbereid te zijn, of gewoon om fitter te worden.
For time 400 meter row30 wall balls400 meter run30 burpees400 meter row30 sandbag lunges400 meter run30 hand release push-ups400 meter row100 meter farmer’s carry400 meter
With a running clock for total reps 4 rounds of: 30 second farmer’s carry (as heavy as possible)30 second rest Then, 4 rounds of: 5
For time 1,500 meter run100 wall ball shots80 alternating lunges60 burpees40 sit-ups20 push-ups1,500 meter run
For time Buy-in: 1,000 meter run Then, AMRAP in 35 minutes: 5 burpees10 wall ball shots15 calorie row20 sandbag lunges25 sit-ups30 meter farmer’s carry Cash-out:
For time 2,000 meter run5 minutes rest100 burpees5 minutes rest2,000 meter run Time cap: 50 minutes
For time 1,600 meter run30 mountain climbers1,200 meter run30 alternating kettlebell lunges800 meter run30 goblet squats400 meter run30 wall ball shots Time cap: 45 minutes
AMRAP in 30 minutes 10 burpee broad jumps20 push-ups30 sandbag lunges40 calorie row
For time 1,000 meter run Then, 2 rounds of: 100 meter sandbag lunges100 meter kettlebell farmer’s carry (as heavy as possible)100 meter burpee broad jumps
15 rounds for total reps 5 rounds of: 25 meter sled push90 second rest Then, 5 rounds of: 25 meter sled pull90 second rest Finally,
For total reps in 30 minutes 0:00-2:00: 20 calorie SkiErg2:00-4:00: 20 burpees4:00-6:00: 20 calorie row
3 rounds for time 25 meter farmer’s carry25 meter walking lunges25 kettlebell swings25 goblet squats Time cap: 25 minutes
10 rounds for total reps in 20 minutes 40 second air squats40 second burpees40 second sit-ups
5 rounds for total reps in 22 min 20 sec 40 seconds max burpees20 seconds rest40 seconds max calorie run20 seconds rest40 seconds max wall
For time 10-8-6-4-2 deadlifts (increase load every round) Then, 2 rounds of: 40 box jumps40 alternating lunges40 calorie row40 sit-ups40 wall ball shots Time cap:
For load As heavy as possible for 5 rounds: 5 back squats Then, 3 rounds for time: 250 meter SkiErg5 devil presses250 meter row Time
