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Deadly Dozen
12× 400 m runs + 12 labours. Run before each labour, in order.
Hyrox Stations
8 stations, each preceded by a 1 km run. Full race sim or pick a few.
Workout name
Rounds
1
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KB Farmers Carry
kettlebell · 240 m
M 2× 24 kg · F 2× 16 kg
KB Deadlift
kettlebell · 60 reps
M 1× 32 kg · F 1× 24 kg
DB Lunge
dumbbell · 60 m
M 2× 12.5 kg · F 2× 7.5 kg
DB Snatch
dumbbell · 60 reps
M 1× 15 kg · F 1× 9 kg
Burpee Broad Jump
bodyweight · 60 m
KB Goblet Squat
kettlebell · 60 reps
M 1× 16 kg · F 1× 12 kg
WP Front Carry
weight plate · 240 m
M 1× 25 kg · F 1× 20 kg
DB Push Press
dumbbell · 60 reps
M 2× 12.5 kg · F 2× 6 kg
Bear Crawl
bodyweight · 120 m
WP Clean & Press
weight plate · 60 reps
M 1× 15 kg · F 1× 10 kg
WP Overhead Carry
weight plate · 180 m
M 1× 15 kg · F 1× 10 kg
DB Devil Press
dumbbell · 20 reps
M 2× 10 kg · F 2× 5 kg
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