M:
15 Min AMRAP
750/600m Row
50ft Sled Push (heavy)
25 Burpee Broad Jumps
500m Run
rest 5 mins
10 Min AMRAP
10 Alt DB Snatches 50/35
10/8 Cal Ski
10 Wall Ball Shots 20/14
Program Notes:
Two blocks today. Part A is classic Hyrox-style
power output and fatigue management—row sets the tone, sled and burpee jumps will spike your heart rate, and the run clears the system just enough to keep going.
After a reset, Part B is tight transitions and moderate volume — you’re training to recover and re-fire under fatigue.
Stay consistent, smooth, and don’t waste energy on sloppy reps.
Scaling the Metcon:
RX+: Jump over DB on burpees, 30” box, 100/70 sled
Intermediate: Standard weights and box
Scaled: Lighter DB, step-ups, modified burpees
Beginner: 300m row, incline push-ups or air squats, light DB snatches