For Time – Partners Alternate Full Rounds:
6 Rounds Each (12 total):
1000/800m Bike/Ski/Row (pick your poison or rotate)
20 Wall Balls (20/14)
50m Heavy Object Carry (90/70)
32 MIN CAP
Finisher: 3 mins AMRAP Synchro Burpees
Program Notes:
Classic Hyrox-style effort—grind pace, partner work, and full-body output.
You go, I go rounds mean you should be pushing your bike and wall ball pace,
knowing you’ve got rest coming. Heavy carry finishes each round off with that “strongman”
style fatigue. This should feel like work, but not chaos. Stay smooth, don’t blow your energy early,
and communicate with your partner. Get creative on the carries to meet the weight.
Scaling the Metcon:
RX+: 30 Wall Balls, Heavy sand bags
Intermediate: Same as RX
Scaled: 15 Wall Balls, light sandbag or medball carry
Beginner: 10 Wall Balls to low target, wall ball carry
Longevity: 500m Bike, light DB carry, reduced wall ball height