F13 Performance's Hyrox PFT

F13 Performance's PFT

For Time:

1000m Run

50 Line Facing Burpees (10")

100 Step Back Lunges

1000m Row

30 Hand Release Push Ups

100 Wall Balls (14/10)

Athlete's will perform each individual movement before moving onto the next. At the call of 3,2,1, GO! Athlete's will begin the 1000m Run. You will run laps around the building finishing inside of the facility. If there is weather concerns we will sub in a 3000m echo bike instead.

Once you complete the 1000m run you will move directly into your 50 Line Facing Burpees. You must meet these standards for burpees, you must drop to the floor where chest and thighs touch the ground at the same time. Then you must get off the ground and jump across a 10 inch gap to perform your next rep. Since these are line facing, you do not need to stand to full extension on any of your reps.

Then you will move onto the 100 Step Back Lunges, you must lower your knee to the ground in a proper lunge position. Once your knee touches the ground you then will stand to full extension bringing both feet together in a standing position. You will then switch legs and repeat the process until all the reps are completed.

You will then begin your 1000m row, You must stay on the rower until the meters are complete.

You will complete 30 Hand release push ups, you must move your body as one unit. Lowering your body to the ground until your chest and thighs touch the ground simultaniously and clearly removing your hands from the ground, then pressing up to the starting position.

You will complete 100 Wallballs, you must squat below parallel on every rep and toss the ball to the designated target at the top of each rep. Males will use a 14lb wall ball and toss to a 10 foot target, Females will use a 10lb wall ball and toss to a 9 foot target.