WARM-UP
2 Rounds
10 Walkouts
10 Glute Bridges
5/5 Single Arm Ring Rows
10 Deep Lunge Mountain Climbers
PARTNER HYROX ENGINE
30 Minute AMRAP
Partner A works while Partner B rests.
Swap whenever you like.
Complete:
500m Ski
25m Sled Push
25m Sled Pull
20 Burpee Broad Jumps
200m Farmers Carry
20 Wall Balls
Then start again.
Only one partner working at a time.
GOAL. Maintain steady output across 30 minutes without drop-off in pace.
RPE 7.5–8/10
PRIMARY OBJECTIVE
Develop aerobic capacity under continuous HYROX-style fatigue while staying efficient on transitions.
SECONDARY OBJECTIVE
Improve partner communication, pacing strategy, and work-sharing under pressure.
Midline (2-3 sets)
:20/:20 Side Plank
15/15 KB Oblique Crunches
10/10 Banded Rotations
