#WOTW: Rox Lyfe HYROX Series

The Ultimate Full-Body Partner Workout

When it comes to warming up, everyone has a preferred method. Some start with a gentle jog, others use the rowing machine or x-trainer. The key is to raise your heart rate and get your joints moving.

Spend 8–10 minutes on your chosen warm-up, then move into some general mobility work and dynamic stretching.

The 'Wheel' Workout

For this session, you’ll train in pairs. We call this a 'wheel' workout, where the hub is a 400m run. You’ll run:

• Before starting

• Between each exercise

• After finishing

Exercises

• Box jumps

• Burpees

• Dumbbell push press

• Kettlebell swings

• Mountain climbers

Run before the box jumps and after the mountain climbers, as well as between each movement.

Rep Scheme

• Level 1: 60 reps between you

• Level 2: 70 reps between you

• Level 3: 80 reps between you

Cool Down

Finish with a gentle cool down on the bike or treadmill, followed by full-body static stretches.