Conditioning:

“Half-Hyrox”*

500m Run

500m Ski

500m Run

25m Sled push (445/335)

500m Run

25m Sled pull (335/225)

500m Run

50m Burpee broad jumps

500m Run

500m Row

500m Run

100m Kettlebell farmer carry (2 x 70/53)

500m Run

50m Sandbag lunges (70/50)

500m Run

50 Wall-ball shots (20/14) @ (10/9′)

For time

(60:00 cap)

*All weights listed above are for the “Pro” division. “Open” division weights are as follows:

Sled push – (335/225)

Sled pull – (225/175)

Farm Carry – (2 x 53/35)

Sandbag – (50/25)

WB shots – (14/10)

Each athlete should chose a path, Pro or Open, and follow it throughout the entire workout.

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