THURSDAY HYBRID “HANG FIRE”
30 MIN AMRAP
600m Run
25m Sled Pull
10 Burpee Broad Jumps
30 sec Dead Hang
40m Farmers Carry
8 Alt Dead Ball Cleans
12/8 Dead Ball Walking Lunges
RPE: 8–9
PRIMARY OBJECTIVE:
Build VO2 max + threshold capacity through repeatable 600m efforts under fatigue.
SECONDARY OBJECTIVE:
Improve HYROX-specific interference tolerance: run well after sled, grip, carries, lunges, and odd-object work.
INTENT:
Hard but repeatable.
Stay just under redline.
Last 10 minutes should still look athletic.
Three Starting Groups
Group 1 starts on Run
Group 2 starts on Dead Hang / Farmer’s Carry
Group 3 starts on Lunges / Dead Ball Cleans
