Hyrox late Intel (or if you're curious)

Did a 3G Hyrox class at a local OTF today since I was curious. In case you're curious, below was the workout. Each station was 14:15 minutes long. Apologies for any crazy formatting!

Rower (timed with treads)

• 4 minute row for distance

• 75 seconds to do 8 Y-Bell reverse lunges (knee must touch the ground)

• 3 minute row for distance, try to keep same wattage as previous row

• 75 seconds to do 8 Y-Bell reverse lunges (knee must touch the ground)

• 2 minute row for distance, try to keep same wattage as previous row

• 75 seconds to do 8 Y-Bell reverse lunges (knee must touch the ground)

• 1 minute row for distance

• 30 second all-out

Floor

• 4 rounds, reps are 8/12/16/20 for each exercise until finisher

• High plank alternating low rows

• Front squat

• Shoulder press (rest)

• Hand release push-ups

• High plank alternating knee drive (like mountain climbers)

• Squat hold calf raises (rest)

• 30 second finisher: Push-up to alternating low row

Tread (timed with rowers)

• 4 minute base

• 75 second surge

• 3 minute base

• 75 second surge

• 2 minute base

• 75 second surge

• 1 minute base

• 30 second all-out

Less than half the class go over 12 splat points. I felt like the hardest part was the floor, given the movements were back-to-back and high rep count. The tread was interesting in that we were at base for so long!

The coach said the Hyrox program at OTF is 4 phases, with the next phase being a little more intense then the next phase will focus on power. I believe the last phase is bringing everything together so that you'd be ready for a Hyrox race.