Finley’s HYROX Howl 2024

Finley's HYROX Howl Rules & Movement Standards:

Runs will be completed on a one lap marked course at the start and between each couplet. Enter & Exit the run at the designated couplet zone.

Couplet 1: Athletes will complete 750m on the Ski Erg. Athletes must remain on the Ski Erg platform until the monitor reads 750m. Athletes are permitted to release the handles of the ski but may not exit prior to 750m. Athletes will complete 150m Tank Push down to the marked line. With a 50m rope, athletes will complete 3x50m Tank Pulls back to the start line. Each 50m segment will be marked and athletes must remain in the box while working.

Couplet 2: Athletes will complete 20m down and 20m back of Burpee Broad Jumps. Starting with hands behind the line, athletes will perform their first burpee. Step ups or hop ups are permitted. Chest must touch the ground in the bottom position. Athletes CAN NOT step/hop past their previously placed hands. Taking any steps forward between repetitions is not permitted. 5m penalty will be assessed for over-stepping previously placed hands or over-extending hands further than forearm length of feet. Athletes will then complete 750m on the Rower. Athletes must remain on the seat of the rower until the monitor reads 750m. Athletes are permitted to unclip their feet and release the handles but may not exit the rower prior to 750m.

Couplet 3: Starting behind the line, athletes will pick up 2 dumbells in the farmers carry position. Athletes will walking lunge 10m down and 10m back. Dumbells can be placed down at any time but cannot be advanced unless lunging. After 20m, and back at the starting line, athletes will switch implements to the RAM and complete the same 10m down and back of walking RAM lunges. RAM must be in a back-rack position during this movement. The RAM can be placed down at any time but cannot be advanced unless lunging. For BOTH lunge variations, knee must make contact with the ground for the repetition to count. Athletes may walk continuously or pause between steps however no additional steps are allowed between repetitions.

5m penalty will be assessed for failure to make contact with the ground or improper advancement. IF THE EQUIPMENT IS THROWN OR WRONGFULLY TREATED YOU WILL BE DISQUALIFIED!

Couplet 4: Athletes will complete 18/12 calories on the Assault Bike. Athletes will NOT have to press start prior to pedaling. Athletes must remain seated until the monitor reads 18/12 calories. Athletes will then complete 75 wallball repetitions to a 10'/9' target. The first rep begins in the standing position, holding the wallball, then descending into a squat. The wallball must make contact with the target for the repetition to count. Proper squat depth will be monitored by judges and a bucket will be utilized if athletes are unable to achieve full depth. Athletes are permitted to place the wallball down as many times as necessary but the next repetition must begin in the standing position (no wallball squat cleans). Time will stop after the completion of your 75th repetition.

Failure to adhere to the movement standards and follow the highlighted rules will result in "no-rep" or distance penalties during the duration of your run. Additional time penalties will be assessed for premature exits on Ski/Row/Bike or mistreatment of equiptment.