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Simulation of the Day · Next: Fri 6 November

QUARTER SIM 600M

All eight Hyrox stations in race order at quarter volume, with a 600 m run before each.

Station Flow 4.8 km run · 8 stations Run 82% Engine 5% Strength 8% Power 5%

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. 600m Run
  2. 250m SkiErg
  3. 600m Run
  4. 15m Sled Push
  5. 600m Run
  6. 15m Sled Pull
  7. 600m Run
  8. 20m Burpee Broad Jumps
  9. 600m Run
  10. 250m Row
  11. 600m Run
  12. 50m Farmers Carry
  13. 600m Run
  14. 25m Sandbag Lunges
  15. 600m 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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