250419

250419

Outdoor Social Long Effort

Please warm up accordingly. Find a friend for Saturday's workouts.

Vest On Standard Weights — Baseline: 20/14 lbs, Plus 1: 30/20 lbs, Plus 2: 40/30 lbs

Baseline

  • Vest On
  • 400 m Ruck Walk/Jog
  • 15 Air Squats
  • 200 m Ruck Walk/Jog
  • 10 Burpees
  • Repeat sequence until 40 min timecap

Plus 1

  • Vest On
  • 400 m Ruck Jog
  • 20 Vest Air Squats
  • 200 m Ruck Jog
  • 10 Burpees
  • Repeat sequence until 40 min timecap

Plus 2

  • Vest On
  • 500 m Ruck Run
  • 25 Vest Jump Squats
  • 100 m Sprint
  • 15 Burpees
  • Repeat sequence until 40 min timecap
  • Post workout Optional Strength: 4×8 Barbell Front Squat

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Hyrox Athlete working out with a weight vest on,in black and white in a dark gym ambiance.

250418

“CARDIO BLAST” Please warm up accordingly. You can, of course, choose to go vest-free for a super challenging bodyweight-only workout. Vest On Standard Weights — Baseline: 20/14 lbs, Plus 1: 30/20 lbs, Plus 2: 40/30...
250420

250420

“ACTIVE RECOVERY OR REST” Please respect this day. Recovery is part of the work. WLD is built for intensity — but you don’t grow during training, you grow when you recover. Today’s goal: reduce stress,...