u/CGHDun

I did this one Wednesday, and I do not see Intel posted for it. I am not sure which phase it is. It was a 60 minute 2G. We switched every 6.5 minutes.

If you start on the tread, it’s Tread > Floor > Rower > Floor > Tread > Floor (optional: defibrillator)

If you start on the floor, it’s Floor > Tread > Floor > Rower > Floor > Tread (optional: oxygen tank)

Both Tread Blocks:

3 minute push

30 second base

3 minute push

Go to floor.

All 3 Floor blocks:

20 skier swing

20 high pull with power

20 broad jump burpees

20 steps Farmers Carry in place (or travel if there is room)

20 front loaded forward lunges

20 high thrusters with power

Remember where you left off; pick up there when you return. The order of burpees and farmers carry may be wrong. Exercises are correct.

Row Block one

6.5 minutes to row 1000 meters then tread for distance.

I believe it was 90 seconds to switch.

I have not done a Hyrox. From what I have read, the goal is to jog all the 1K blocks. That said, the jogging, the rower, and possibly farmers carry are “recovery time.” You want to rest as little as possible. To get an elite time, your “recoveries”!are still at a fast pace. This workout seems to simulate that concept pretty well. If you have done a Hyrox, and do this one, I would welcome your thoughts.

Starting on the tread, the first block of 6.5 minutes, felt like any other OTF workout. I was working hard & feeling good. Be sure to pace yourself.

The floor was brutal. I don’t have the cardio yet to do all those burpees and forward lunges and not be winded. If you do a full squat is part of your thruster with power, that exercise is tougher than it looks. I just wanted to get moving on the tread and get my heart rate down.

The time to row 1000 m is more than enough, and you want to do that 1000 m at base pace. You still have time to get a bit of distance on the tread.

Then it’s straight back to the floor and, for me, seven more splats. I had to walk some at the start of the last tread block, but was able to jog most of it. The main thing, in my opinion, is just to keep moving at whatever pace you can. Over time, the cardio fitness will improve. I know my cardio has improved a good bit this year from doing Hyrox. I am not Mr. DC or even close.

The final floor block had me close to complete exhaustion. Those weighted forward lunges, when you’re already tired, are as tough as anything I’ve done.

Again, just do as many reps as you can at whatever pace you can manage. Keep going and going and going. Slow and steady will finish this workout. Even if you are in terrific shape, you have to go at a relatively slow pace by your standards. None of this one is easy.

On a scale of 1 to five, with one being the least difficult, and five the most, I give this one four. My Hyrox symbol is 👋🪨

👋🪨 👋🪨 👋🪨 👋🪨

The only reason this one is not a five 👋🪨 is because it was 60 minutes instead of 90.

Bear in mind I’m early 60s and need to lose 20 more pounds. Not all of you will struggle as much as I did. But I struggled a good bit less than I would have in January.

I did this one Wednesday, and I do not see Intel posted for it. I am not sure which phase it is. It was a 60 minute 2G. We switched every 6.5 minutes.

If you start on the tread, it’s Tread > Floor > Rower > Floor > Tread > Floor (optional: defibrillator)

If you start on the floor, it’s Floor > Tread > Floor > Rower > Floor > Tread (optional: oxygen tank)

Both Tread Blocks:

3 minute push

30 second base

3 minute push

Go to floor.

All 3 Floor blocks:

20 skier swing

20 high pull with power

20 broad jump burpees

20 steps Farmers Carry in place (or travel if there is room)

20 front loaded forward lunges

20 high thrusters with power

Remember where you left off; pick up there when you return. The order of burpees and farmers carry may be wrong. Exercises are correct.

Row Block one

6.5 minutes to row 1000 meters then tread for distance.

I believe it was 90 seconds to switch.

I have not done a Hyrox. From what I have read, the goal is to jog all the 1K blocks. That said, the jogging, the rower, and possibly farmers carry are “recovery time.” You want to rest as little as possible. To get an elite time, your “recoveries”!are still at a fast pace. This workout seems to simulate that concept pretty well. If you have done a Hyrox, and do this one, I would welcome your thoughts.

Starting on the tread, the first block of 6.5 minutes, felt like any other OTF workout. I was working hard & feeling good. Be sure to pace yourself.

The floor was brutal. I don’t have the cardio yet to do all those burpees and forward lunges and not be winded. If you do a full squat is part of your thruster with power, that exercise is tougher than it looks. I just wanted to get moving on the tread and get my heart rate down.

The time to row 1000 m is more than enough, and you want to do that 1000 m at base pace. You still have time to get a bit of distance on the tread.

Then it’s straight back to the floor and, for me, seven more splats. I had to walk some at the start of the last tread block, but was able to jog most of it. The main thing, in my opinion, is just to keep moving at whatever pace you can. Over time, the cardio fitness will improve. I know my cardio has improved a good bit this year from doing Hyrox. I am not Mr. DC or even close.

The final floor block had me close to complete exhaustion. Those weighted forward lunges, when you’re already tired, are as tough as anything I’ve done.

Again, just do as many reps as you can at whatever pace you can manage. Keep going and going and going. Slow and steady will finish this workout. Even if you are in terrific shape, you have to go at a relatively slow pace by your standards. None of this one is easy.

On a scale of 1 to five, with one being the least difficult, and five the most, I give this one four. My Hyrox symbol is 👋🪨

👋🪨 👋🪨 👋🪨 👋🪨

The only reason this one is not a five 👋🪨 is because it was 60 minutes instead of 90.

Bear in mind I’m early 60s and need to lose 20 more pounds. Not all of you will struggle as much as I did. But I struggled a good bit less than I would have in January.

My wife and I did a Viking cruise last month. Expensive but worth every penny. For one thing, ALL the chefs and wait staff were familiar with gluten free and cross contamination. They worked hard to serve safe & delicious food - and succeeded. Everyone was kind and supportive about my diet. They even had a sense of humor but I digress.
There was one meal where they brought some potato croquettes as a side. “My gluten sense was tingling.”\*
The waiter said he thought they were GF but he’d check. I avoided the croquettes. Less than a minute later, the waiter sprinted up the steps and all but dove between the plate and me to prevent me from eating the croquettes. They brought a fresh plate with a gf substitute. Mistakes happen, but they fixed it immediately. There were no other mistakes.

My wife is not gluten free, and I enjoyed watching her eat like a queen. My highest rating for a restaurant is “nine thumbs up.” That’s an old Simpsons reference from the episode where Homer was briefly a food critic. Viking gets nine thumbs up.

\*In the old 1960s or 70s Spider-Man cartoon, Spidey would sense danger because “my Spidey Sense is tingling.” After 20+ gf years, I have a Gluten Sense. 🤣🤣

My wife and I did a Viking cruise last month. Expensive but worth every penny. For one thing, ALL the chefs and wait staff were familiar with gluten free and cross contamination. They worked hard to serve safe & delicious food - and succeeded. Everyone was kind and supportive about my diet. They even had a sense of humor but I digress.
There was one meal where they brought some potato croquettes as a side. “My gluten sense was tingling.”*
The waiter said he thought they were GF but he’d check. I avoided the croquettes. Less than a minute later, the waiter sprinted up the steps and all but dove between the plate and me to prevent me from eating the croquettes. They brought a fresh plate with a gf substitute. Mistakes happen, but they fixed it immediately. There were no other mistakes.

My wife is not gluten free, and I enjoyed watching her eat like a queen. My highest rating for a restaurant is “nine thumbs up.” That’s an old Simpsons reference from the episode where Homer was briefly a food critic. Viking gets nine thumbs up.

*In the old 1960s or 70s Spider-Man cartoon, Spidey would sense danger because “my Spidey Sense is tingling.” After 20+ gf years, I have a Gluten Sense. 🤣🤣