General Warm-up

Line Drills

Specific Warm-up

Ground to overhead Prep

Specific Warm-up

Double Under Prep

4 Rounds of 5:00

1:00 rest in between

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• 45 Double Unders.
• 15 Ground to Overheads
• 5 synchro Burpees.

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RX+. 135/85 Double unders

RX. 115/75 - Double unders

Scaled = athletes Choice

Intro

Warm-up

*400m jog

*Movement prep

Performance Fitness Test (FOR TIME)

1000m Run

50 Burpee Broad Jumps

100 Stationary Lunges

1000m Row

30 Push Up (Hand Release)

100 Wallballs (10lb/14lb)

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The Hyrox PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event

• 15 – 25 minutes – Hyrox PRO
• 25 – 35 minutes – Hyrox Single
• 30 – 45 minutes – Hyrox Doubles

Please note that there are no time caps or qualifications for HYROX, so feel free to sign up to any division that you feel comfortable with and we will support you to the finish line!