NICKS is a HYROX Doubles workout, that you should complete in a 2-person-team.
Just like the HYROX Doubles competition, use the principle „YGIG“ (You Go I Go) which means, Doubles Team Member 1 (DTM1) works, while DTM 2 rests and vice versa.
NICKS begins and ends with 1000 m Run/Row/Ski followed by 2 rounds of 100 m Sandbag Lunges, KB Farmers Carry, and Burpee Broad Jumps each.
The 2-person-team needs to complete the entire distance per exercise before moving on to the next exercise. It is entirely up to the team to decide the split of cal/reps, however we recommend a split of 250 m Run/Row/Ski part, 10-20 m for Sandbag Lunges and Burpee Broad Jumps, as well as 20-40 m for Farmers Carry.
As far as the Run/Row/Ski part, pick one exercise that needs the most improvement. For Sandbag Lunges use competition weight and for KB Farmers Carry, go as heavy as possinnle. The time cap for NICKS is 45 minutes.
If you want to complete NICKS as an individual athlete, reduce all distances by half.
Scaling: You can scale NICKS by reducing all distances by half and if necessary adjust the weights.