HYROX Home Series Workout #4
Mintra Mattison

DESCRIPTION
“Round and Round” is a timed 6 Round. In each round, you add an additional exercise. Starting with 10 Burpees in Round 1. In Round 2 you perform 10 Burpees plus 10 Jumping Lunges (alternating and in total). In Round 3 you perform 10 Burpees, 10 Jumping Lunges plus 10 Tuck Ups. This framework continues until you reach Round 6.
SCORING
Your score is the final time. Example: You finished in 16 Minutes and 10 Seconds. Your score is 16:10
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
Jumping Lunges
- Start in an upright standing position
- One leg steps forward and initiates the lunge
- Lower yourself until your back knee touches the floor
- Jump up and switch legs in midair so that you land in a lunge with your other leg in front
Tuck Ups
- Lie flat on your back with your arms above your head
- Lift your arms and legs of the floor by engaging your core into the so called hollow position to initiate movement
- Reach forward with your arms and bend your knees simultaneously until your hands touch your legs right below your knees
- Lower your arms and legs back in to the hollow position
- Do not rest the arms and legs on the floor while performing the movement
Squats Jumps
- Start in an upright standing position
- At the bottom position of the squat, your hips must descend lower than your knees
- Knees and hips have to be fully extended for the vertical jump
Push Ups
- Start with your arms extended in the top position of the push up
- Lower your chest and thighs to the ground until your chest touches the ground
- At the top position your elbows have to lock out and your arms have to be fully extended
Tuck Jumps
- Start in the bottom position of the squat with your hips below your knees
- As you jump up, pull your legs toward your chest so your knees are above your hips
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