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“Spears” combines a running of 3000m with 2 HYROX workouts: Burpee Broad Jumps and Lunges without weight. At minutes 3, 6, 9… etc. you must do 10 Burpee Broad Jumps (BBJ) and 10 Lounges (5 per leg) as fast as possible.

Your pace should remain constant the entire distance, except when doing the BBJ and Lunges. You have a maximum of 25 minutes to finish!

Scaling: If the given variant is too hard for you, scale “Spears” by making 5 BBJ and 6 Lunges (3 per leg) every 3 minutes.