Train West Van – HYROX
Last Man Standing – ish (AMRAP – Rounds and Reps)
2 min on 1 min off x 13 total of 39 minutes
Complete within the 2 minutes
200m run + 10 Burpee to Bar +5 each rd
200m run + 20 walking lunges + 10 each rd
200m run + 12 wallballs 14/20 + 3 each rd
200m run + 30ft sled push 3/5 plates + 1 each rd
IF you fail to complete the work within the 2 mins you move onto the following after you next 1min off
The Losers Grinder
In the time remaining AMRAP OF:
500m bike (c2 or echo)
100m Farmer Carry 20/30s
Push to see how many rds you can complete. Go hard! This is a leader board workout for sure so record your result. Amounts of Rounds complete of the 2on 1 off is your score.
The Losers Grinder is to be done at a mid to moderate intensity so just move well and breath you’ll have pushed hard before getting into this.
Coaches Note* start athletes on different sections and 2 waves 1 min apart as max of 3 per group due to sleds to have a sled spare in case of catch up later in the work.