HYROX/FUNCTIONAL THROWDOWN

EVENT 1 - “UP & DOWN”

FOR TIME - SHARED AS YOU LIKE

3 ROUNDS

60 WALL BALLS (6/9KG)

60M WALKING LUNGES (10/20KG & 15/22.5KG) DB ON BACK

60M BURPEE BROAD JUMP

TIME CAP - 17min

STANDARDS & FLOW

Event 1
3, 2, 1... GO!

Both athletes start behind the line on the blue track.
Movements can be broken up however you like.
Wall Balls
Hip crease must go below knee.
Women's target: within the white area.
Men's target: above the white area.
Weight: 6kg (Women) / 9kg (Men).
Lunges
Distance: 7.5m over and back (break up as needed).
Weight: 10kg (Open) / 20kg (Open Men) / 15kg (Elite Women) / 22.5kg (Elite Men).
Dumbbell must be across the back.
Back knee must touch the ground and hips must fully extend.
On the last lunge, front foot must cross the line.
Burpee Broad Jump
First rep: Hands down, body starts behind the line.
Final rep: Body must clear the line.
Hands placed in front of feet at a forearm's length.

Event 2
Row & Snatch & Squats
Row: 800m per athlete (each must complete 800m, no splits).
Snatch: 10 reps per athlete in one box, second athlete moves dumbbell to next box.

One end of the dumbbell must touch the ground.
Full extension of hips, knees, and elbows at the top.
Squats (on the way back): 10 reps per athlete in each box.

Dumbbell held in front rack (horizontal or vertical).
Hip crease must go below knee and full extension at top.
Score: Time to completion.

Event 3
Ski Erg & Shuttle Runs
Ski Erg must be shared.
Shuttle Runs:

A full shuttle run must be completed to count.
One foot must touch the line, and hand must touch down.
Athletes CAN hand the Ski Erg handles to the next athlete.
Stay in your lane.
No rest between 2-minute blocks.
Score: Total completed shuttles across all 5 rounds.

Event 4
Run, Carry, Run
Run 1km (2 laps around the building, marshals will direct you).
Must hold the allocated rope.
Farmers Carry: To the corner lights, share as needed.
Run 1km back with rope.
Score: Time to completion.

Floater Event
(Must be completed before 3:00 PM)

Distance: 25m per athlete.
Open: 100m (Women) / 150m (Men).
Elite: 150m (Women) / 200m (Men).
12.5m push, turn, and return.
Score: Time when both athletes have completed the push.

 

FOR TIME

1600M ROW (800M EACH)

120 DB SNATCH (10/20KG & 15/22.5KG)

120 DB GOBLET SQUATS

TIME CAP - 15min

**SQUATS & SNATCHES ARE IN 10 REP INCRIMENTS EACH

STANDARDS & FLOW

Event 1
3, 2, 1... GO!

Both athletes start behind the line on the blue track.
Movements can be broken up however you like.
Wall Balls
Hip crease must go below knee.
Women's target: within the white area.
Men's target: above the white area.
Weight: 6kg (Women) / 9kg (Men).
Lunges
Distance: 7.5m over and back (break up as needed).
Weight: 10kg (Open) / 20kg (Open Men) / 15kg (Elite Women) / 22.5kg (Elite Men).
Dumbbell must be across the back.
Back knee must touch the ground and hips must fully extend.
On the last lunge, front foot must cross the line.
Burpee Broad Jump
First rep: Hands down, body starts behind the line.
Final rep: Body must clear the line.
Hands placed in front of feet at a forearm's length.

Event 2
Row & Snatch & Squats
Row: 800m per athlete (each must complete 800m, no splits).
Snatch: 10 reps per athlete in one box, second athlete moves dumbbell to next box.

One end of the dumbbell must touch the ground.
Full extension of hips, knees, and elbows at the top.
Squats (on the way back): 10 reps per athlete in each box.

Dumbbell held in front rack (horizontal or vertical).
Hip crease must go below knee and full extension at top.
Score: Time to completion.

Event 3
Ski Erg & Shuttle Runs
Ski Erg must be shared.
Shuttle Runs:

A full shuttle run must be completed to count.
One foot must touch the line, and hand must touch down.
Athletes CAN hand the Ski Erg handles to the next athlete.
Stay in your lane.
No rest between 2-minute blocks.
Score: Total completed shuttles across all 5 rounds.

Event 4
Run, Carry, Run
Run 1km (2 laps around the building, marshals will direct you).
Must hold the allocated rope.
Farmers Carry: To the corner lights, share as needed.
Run 1km back with rope.
Score: Time to completion.

Floater Event
(Must be completed before 3:00 PM)

Distance: 25m per athlete.
Open: 100m (Women) / 150m (Men).
Elite: 150m (Women) / 200m (Men).
12.5m push, turn, and return.
Score: Time when both athletes have completed the push.

 

5 X ROUNDS 2MIN

25/30 CALS SKI ERG (MUST SPLIT)

REMAINDER TIME AS MANY 10M SHUTTLE RUNS AS POSSIBLE

**SHUTTLES DONT NEED TO BE SPLIT

**SCORE IS MAX SHUTTLES TOTAL OF 5 ROUNDS

**ONLY COMPLETED SHUTTLE RUNS COUNT

STANDARDS & FLOW

Event 1
3, 2, 1... GO!

Both athletes start behind the line on the blue track.
Movements can be broken up however you like.
Wall Balls
Hip crease must go below knee.
Women's target: within the white area.
Men's target: above the white area.
Weight: 6kg (Women) / 9kg (Men).
Lunges
Distance: 7.5m over and back (break up as needed).
Weight: 10kg (Open) / 20kg (Open Men) / 15kg (Elite Women) / 22.5kg (Elite Men).
Dumbbell must be across the back.
Back knee must touch the ground and hips must fully extend.
On the last lunge, front foot must cross the line.
Burpee Broad Jump
First rep: Hands down, body starts behind the line.
Final rep: Body must clear the line.
Hands placed in front of feet at a forearm's length.

Event 2
Row & Snatch & Squats
Row: 800m per athlete (each must complete 800m, no splits).
Snatch: 10 reps per athlete in one box, second athlete moves dumbbell to next box.

One end of the dumbbell must touch the ground.
Full extension of hips, knees, and elbows at the top.
Squats (on the way back): 10 reps per athlete in each box.

Dumbbell held in front rack (horizontal or vertical).
Hip crease must go below knee and full extension at top.
Score: Time to completion.

Event 3
Ski Erg & Shuttle Runs
Ski Erg must be shared.
Shuttle Runs:

A full shuttle run must be completed to count.
One foot must touch the line, and hand must touch down.
Athletes CAN hand the Ski Erg handles to the next athlete.
Stay in your lane.
No rest between 2-minute blocks.
Score: Total completed shuttles across all 5 rounds.

Event 4
Run, Carry, Run
Run 1km (2 laps around the building, marshals will direct you).
Must hold the allocated rope.
Farmers Carry: To the corner lights, share as needed.
Run 1km back with rope.
Score: Time to completion.

Floater Event
(Must be completed before 3:00 PM)

Distance: 25m per athlete.
Open: 100m (Women) / 150m (Men).
Elite: 150m (Women) / 200m (Men).
12.5m push, turn, and return.
Score: Time when both athletes have completed the push.

 

FOR TIME 1KM RUN TOGETHER (HOLDING 1M ROPE)

300M FARMERS CARRY (12/16KG & 16/24KG) SWAP AS NEEDED

1KM RUN

TIME CAP - 17min

STANDARDS & FLOW

Event 1
3, 2, 1... GO!

Both athletes start behind the line on the blue track.
Movements can be broken up however you like.
Wall Balls
Hip crease must go below knee.
Women's target: within the white area.
Men's target: above the white area.
Weight: 6kg (Women) / 9kg (Men).
Lunges
Distance: 7.5m over and back (break up as needed).
Weight: 10kg (Open) / 20kg (Open Men) / 15kg (Elite Women) / 22.5kg (Elite Men).
Dumbbell must be across the back.
Back knee must touch the ground and hips must fully extend.
On the last lunge, front foot must cross the line.
Burpee Broad Jump
First rep: Hands down, body starts behind the line.
Final rep: Body must clear the line.
Hands placed in front of feet at a forearm's length.

Event 2
Row & Snatch & Squats
Row: 800m per athlete (each must complete 800m, no splits).
Snatch: 10 reps per athlete in one box, second athlete moves dumbbell to next box.

One end of the dumbbell must touch the ground.
Full extension of hips, knees, and elbows at the top.
Squats (on the way back): 10 reps per athlete in each box.

Dumbbell held in front rack (horizontal or vertical).
Hip crease must go below knee and full extension at top.
Score: Time to completion.

Event 3
Ski Erg & Shuttle Runs
Ski Erg must be shared.
Shuttle Runs:

A full shuttle run must be completed to count.
One foot must touch the line, and hand must touch down.
Athletes CAN hand the Ski Erg handles to the next athlete.
Stay in your lane.
No rest between 2-minute blocks.
Score: Total completed shuttles across all 5 rounds.

Event 4
Run, Carry, Run
Run 1km (2 laps around the building, marshals will direct you).
Must hold the allocated rope.
Farmers Carry: To the corner lights, share as needed.
Run 1km back with rope.
Score: Time to completion.

Floater Event
(Must be completed before 3:00 PM)

Distance: 25m per athlete.
Open: 100m (Women) / 150m (Men).
Elite: 150m (Women) / 200m (Men).
12.5m push, turn, and return.
Score: Time when both athletes have completed the push.

 

FOR TIME BOTH ATHLETES TO DO 25M SLED PUSH EACH

*SCORE IS WHEN BOTH ATHLETES HAVE COMPLETED

150/200kg

To be completed in specific time slots throughout the day

STANDARDS & FLOW

Event 1
3, 2, 1... GO!

Both athletes start behind the line on the blue track.
Movements can be broken up however you like.
Wall Balls
Hip crease must go below knee.
Women's target: within the white area.
Men's target: above the white area.
Weight: 6kg (Women) / 9kg (Men).
Lunges
Distance: 7.5m over and back (break up as needed).
Weight: 10kg (Open) / 20kg (Open Men) / 15kg (Elite Women) / 22.5kg (Elite Men).
Dumbbell must be across the back.
Back knee must touch the ground and hips must fully extend.
On the last lunge, front foot must cross the line.
Burpee Broad Jump
First rep: Hands down, body starts behind the line.
Final rep: Body must clear the line.
Hands placed in front of feet at a forearm's length.

Event 2
Row & Snatch & Squats
Row: 800m per athlete (each must complete 800m, no splits).
Snatch: 10 reps per athlete in one box, second athlete moves dumbbell to next box.

One end of the dumbbell must touch the ground.
Full extension of hips, knees, and elbows at the top.
Squats (on the way back): 10 reps per athlete in each box.

Dumbbell held in front rack (horizontal or vertical).
Hip crease must go below knee and full extension at top.
Score: Time to completion.

Event 3
Ski Erg & Shuttle Runs
Ski Erg must be shared.
Shuttle Runs:

A full shuttle run must be completed to count.
One foot must touch the line, and hand must touch down.
Athletes CAN hand the Ski Erg handles to the next athlete.
Stay in your lane.
No rest between 2-minute blocks.
Score: Total completed shuttles across all 5 rounds.

Event 4
Run, Carry, Run
Run 1km (2 laps around the building, marshals will direct you).
Must hold the allocated rope.
Farmers Carry: To the corner lights, share as needed.
Run 1km back with rope.
Score: Time to completion.

Floater Event
(Must be completed before 3:00 PM)

Distance: 25m per athlete.
Open: 100m (Women) / 150m (Men).
Elite: 150m (Women) / 200m (Men).
12.5m push, turn, and return.
Score: Time when both athletes have completed the push.