Saturday 9.27.2025

*Our Sweatshirt Pre-order is going on until October 11th! Click the link to order yours today!

**Good luck to everyone competing at this weekend’s HYROX Race in Boston!

“FITNESS” & “PERFORMANCE”

Complete as many rounds and reps as possible in 6 minutes of:
12 Push Presses (75/53 lb) or Single Arm Dumbbell Push Presses (6 each arm)
12/10 Calorie Bike Erg

Rest 3 minutes, then...

Complete as many rounds and reps as possible in 6 minutes of:
6 Burpees Over the Barbell or Dumbbell
12/10 Calorie Ski

Rest 3 minutes, then...

Complete as many rounds and reps as possible in 6 minutes of:
8 Front Squats (75/53 lb) or Dumbbell Goblet Squats
12/10 Calorie Row

Rest 3 minutes, then...

Complete as many rounds and reps as possible in 6 minutes of:
10 Hang Power Snatches (75/53 lb) or Hang Dumbbell Snatches
100 Meter Run (or 9/7 Calorie Echo Bike)

“BURN”

Against a 90-second running clock:
200 Meter Row or Run
Max Reps of Burpees
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Rest 30 seconds, then…
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Against a 90-second running clock:
200 Meter Ski
Max Reps of Cobra Walking Lunges
​
Rest 30 seconds, then...
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Against a 90-second running clock:
400 Meter Bike Erg
Max Reps of Push-ups
​
Rest 30 seconds, then...
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Repeat the entire 6-minute piece three more times for a total of FOUR sets of each

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg
30sec at easy pace,
90sec at moderate pace
45sec at easy pace
75sec at fastish pace
60sec at easy pace
60sec at fast pace
75sec at easy pace
45sec at faster pace
90sec at easy pace
30sec sprint

Rest 3 minutes
x 3 sets