Hyrox 9

Partner workout: 2 Stations

• Station 1: 4 Rounds of
  • Partner 1: 400m Run @ RPE 7  (Alternative: 400/500 m Air Bike)
  • Partner 2: Overhand Sled Push (Alternative: Single Leg Step Up)
  • Switch partners after every round
• Rest 2 min.
• Station 2: 4 Rounds of
  • Partner 1: 400m Run @ RPE 7 (Alternative: 400/500 m Air Bike)
  • Partner 2: 10 Dual KB Rack Squat + For the reamining time max. Push-ups
  • Switch partners after every round
• Rest 2 min.

Individual workout: 4 Stations

• Station 1: 4 Rounds of
  • 30 sec. Ski Erg @ RPE 10
  • 30 sec. Rest
• Station 2: 4 Rounds of
  • 30 sec. Down-ups
  • 30 sec. Rest
• Station 3: 4 Rounds of
  • 30 sec. RowErg @ RPE 10
  • 30 sec. Rest
• Station 4: 4 Rounds of
  • 30 sec. Jumping Switch Lunge
  • 30 sec. Rest