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Simulation of the Day · Next: Fri 25 December

QUARTER SIM 500M

All eight Hyrox stations in race order at quarter volume, with a 500 m run before each.

Station Flow 4 km run · 8 stations Run 79% Engine 6% Strength 10% Power 6%

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

  1. 500m Run
  2. 250m SkiErg
  3. 500m Run
  4. 15m Sled Push
  5. 500m Run
  6. 15m Sled Pull
  7. 500m Run
  8. 20m Burpee Broad Jumps
  9. 500m Run
  10. 250m Row
  11. 500m Run
  12. 50m Farmers Carry
  13. 500m Run
  14. 25m Sandbag Lunges
  15. 500m Run
  16. 25 Wall Balls

Finisher

Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.

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