“SO EASY MY MOM CAN DO IT”
I told my mom that I had signed her up for a Hyrox event and that I would be her partner. Although a Hyrox event is a really tough ordeal, the partner version is much more manageable. First, you have a partner. Suffering shared is suffering halved right? Just knowing you have a friend makes things easier to get through. Second, when you get to the events, they can chip away at the meters or reps. That's work you don't have to do. Finally, while they're working, guess what you're not doing. If you guessed running, sledding, skiing, rowing, or carrying something heavy, you're right. You're just resting. That's great. Let me tell you, standing there is MUCH MUCH easier than doing something.
Thanks to the unique format of the race, you and your partner do the runs together and then split the workout stations however you'd like. That means that all my mom has to do is get ready to run 8 1000 meter runs and I can take care of the rest. That's not easy. That's 5 miles! That's a big commitment from her and I've been so proud watching her run and get ready for it.
My mom is competitive though. Now that she's doing well with her running, she started asking about the weights on the other events. Because I'm going to eventually incept you into doing a race as well (or doing one at Core Blend when we host it), I thought I'd answer her big questions for each event, which are "How heavy or far is it?" "How would we split it up if we split it evenly?"
The Ski Erg-
The Ski Erg is 1000 meters. I'd split 125 each 4 times, or 150, 150, 200 if you want a little longer break before the run.
The Sled Push-
Weighted events come in 3 weights, Women, Men, and Men Pro (Women Pro do the Men's weights), all pushing 50 meters, split automatically into 4 12.5 meter pushes. I think the way to split it is one person does 1 and 3 and the other does 2 and 4, but if that's too far to push, split it 8 ways and someone takes the odds and someone takes the events (pushing it 6.25 meters at a time).
The weights are a little complicated, so let me explain something about the sled push. The weight I'm about to list doesn't matter, because at Core Blend we'll be pushing on beautiful smooth turf, and Hyrox chose carpet for theirs. And sleds don't push on carpets, so I'll give the ACTUAL weight, and then the weight it FEELS like that you should practice with. That friction at the race venue is no joke.
Division- Actual Weight- Weight You Should Practice with At Core Blend
Women- 224 pounds. 3 45 pound plates (245 pounds)
Men- 334 pounds. 6 45 pound plates (380 pounds)
Pro- 444 pounds. 8 45 pound plates (470 pounds)
You should also probably learn my dumb sled technique. I'm not proud of it. Click on THIS (link to this video https://www.youtube.com/watch?v=9ApYNnExb_s )and then don't show anyone else.
The Sled Pull-
Same distance, same split as the sled push. Either everyone goes for 2 rounds of 12.5 meters, or everyone does 4 rounds of 6.25 meters (half a length). The sleds here are on the same carpet as before, so the same extra weight factor needs to be applied. Same chart as before.
Division- Actual Weight- Weight You Should Practice with at Core Blend
Women- 171 pounds. -2 45's (200 pounds)
Men- -226 pounds. -3 45's and a 25 (270 pounds)
Pro- -336 pounds. -5 45's and a 25 (360 pounds)
Burpee Broad Jump-
80 meters of work here. There's no time lost in the transition, so I'd do 3-5 in a row and then tag off with my partner here. Except for when my Mom goes. I'll do a nice set of 30 and then get back to jogging with my mom.
The Row-
1000 meters. I think 2 500's or a fancy partner 1 goes 250, partner 2 goes 500, partner 1 goes 250 is the move here.
Farmer's Carry-
This one is 200 meters, and it's really not that bad. I like the Farmers Carry. Splitting it at the 100 meter mark or each person going twice and going 50 meters is the move here. Women use Yellow Kettlebells, Men use Green Kettlebells and Pro Men use Red Kettlebells.
Lunges-
100 meters here. Each person doing 25 meters twice is a great call here, as trading back and forth is a LITTLE bit of a hassle, but not NEARLY the hassle that doing 30 meters of walking lunges is. Women use a 22 pound bag, Men a 44 and Pro Men a 66 pound bag.
The Wall Balls-
The workout concludes with the Wall Ball. Women do 75 with a 9 pound ball. Men do 100 with a 14 pound ball. Pro Men do 100 with a 20 pound ball.
And there you have it. Those are all of the weights, including a conversion for you for any practice rounds you do at Core Blend. You might want to train lighter or heavier for some specific adaptation, but above are the weights you'd ACTUALLY USE (or in the case of the sleds, the weights you NEED to use so it feels equally difficult).
