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“Hyrox Racer Grinder”
“Hyrox Racer Grinder”
Get ready to challenge every muscle in your body with the “Hyrox Racer Grinder” workout! This Hyrox workout is a blend of endurance, strength, and sheer willpower, designed for those who love to push their limits.
WORKOUT FOR HYROX RACERS
1km Run
30 burpee Broad jumps
1km row
200m farmers carry (2×24/16kg or 2×53/35lbs)
1km Run
50 Wall Balls (9kg/6kg or 20lbs/14lbs)
100m Sled Pull (60kg/40kg or 132lbs/88lbs)
50 Box Jump over (24”/20”)
Target Time Cap: 45 Minutes.
Let’s dive into workout details.
Workout Flow
1km Run: Kick things off with a 1km run. Pace yourself—you want to be quick but not burn out early.
30 Burpee Broad Jumps: Follow up with explosive burpee broad jumps. Each jump should be a leap of faith and a test of strength.
1km Row: Hit the rower for a challenging 1km. Find a steady rhythm that allows you to recover slightly from the burpees but still keeps the intensity high.
200m Farmers Carry: Grab those kettlebells or dumbbells for a 200m farmers carry (32kg/24kg or 70lbs/53lbs). Keep your shoulders back, core tight, and march on like you own the place.
1km Run: Back to running another 1km. By now, your legs are screaming, but your spirit is soaring.
50 Wall Balls (9kg/6kg or 20lbs/14lbs): Time for 50 wall balls. Aim to keep a steady pace and use the power from your legs to launch the ball.
100m Sled Pull (Weight: 60kg/40kg or 132lbs/88lbs): Dig deep for the sled pull. Plant your feet and pull like you’re trying to save the world.
50 Box Jump Overs (24”/20”): Finish strong with 50 box jump overs. Jump with precision and land softly, saving your energy for a powerful push-off.
Motivational Tips:
Run & Row: These are your moments to shine but pace yourself. Think of them as the bread in your workout sandwich—necessary, but not where the flavor is.
Burpee Broad Jumps & Wall Balls: Here’s where you can make up time. Focus on efficiency and fluid movements. Remember, grace under pressure makes you look like a pro.
Farmers Carry & Sled Pull: Embrace the grind. These are tough, but imagine you’re a superhero in training. What would Captain America do? Exactly.
Box Jump Overs: By now, you’re on the home stretch. Channel your inner kangaroo and bounce through these with energy and finesse.
Remember, the “Hyrox Racer Grinder” is not just a workout; it’s a testament to your grit and determination. So, lace up, chalk up, and show up with everything you’ve got. Let’s grind!
Target Time Cap:
Aim to complete the “Hyrox Racer Grinder” in 45-50 minutes.
This will challenge you but also ensure you can maintain a solid pace throughout the workout.