Simulation of the Day · Next: Fri 2 April
HALF SIM 600M
All eight Hyrox stations in race order at half volume, with a 600 m run before each.
Station Flow 4.8 km run · 8 stations Run 70% Engine 8% Strength 13% Power 9%
Warm-up
5 minutes easy jog.
1 light round of 3 stations: 5 reps or 10 m each.
3 × 100 m at race pace.
Main set
600m Run
500m SkiErg-
600m Run
25m Sled Push-
600m Run
25m Sled Pull-
600m Run
40m Burpee Broad Jumps-
600m Run
500m Row-
600m Run
100m Farmers Carry-
600m Run
50m Sandbag Lunges-
600m Run
50 Wall Balls
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.