HYROX Home Series Workout #1

DESCRIPTION
All You Got consists of 4x 2 Minutes of Max Effort work with 1 Minute of rest in between. Within the 2 Minutes you have to complete as many repetitions as possible of the given exercise. Each rep equals 1 count while each lunge per leg counts as 1 rep.
SCORING
Your Score is the total total rep count of all movements combined.
Example: You did 20 Burpees, 30 Squats, 25 Sit Ups and 40 Lunges (total).
Then your score is 115
MOVEMENT STANDARDS
Burpees
- Start in an upright standing position
- Place hands close to your feet
- In the bottom position your chest has to touch the ground, as you jump back up, your hands have to touch behind or above your head.
- Knees and hips have to be fully extended for the vertical jump
Squats
- Start in an upright standing position
- At the bottom position of the squat, your hips must descend lower than your knees
- When standing back up hips and knees must be fully extended
Sit Ups
- Start in an upright sitting position
- Your legs are bent and your soles touch
- Each rep starts with your back and hands touching the floor
- When you sit up reach forward with your arms, upright chest and touch your feet
- In the upper position, your shoulders have to be past the hip bone.
Lunges
- The lunges are alternating in-place lunges
- Start in an upright standing position
- One leg steps forward and initates the lunge
- Lower yourself until your back knee touches the floor
- Return with your forward leg to the start position and switch legs
- Your knees and hips must be extended before switching legs