HYROX – Thu, Apr 2

March 28, 2026Uncategorized

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CrossFit East River – HYROX

“Dr. Evil” (2 Rounds for time)

Every 14:00 x 2 Sets

1000/900m Row

25 Toes to Bar

50 Burpees to Plate

25 Toes to Bar

Plate: 45lb, 20kg
Score = Sum Total Time (Record Both Times)

Goal: Sub 12:00 Each Set

RPE: 8.5-9/10

Stimulus: Aerobic Capacity / Midline Endurance

Primary Objective: Hold consistent row pacing across both sets.

Secondary Objective: Break the toes to bar into planned sets from the first rep, not after failure.

[Dr. Evil: Level 2, Level 1, & Masters 55+] (2 Rounds for time)

Level 2

Every 14:00 x 2 Sets

1000/900m Row

20 Toes to Bar

40 Burpees to Plate

20 Toes to Bar

—

Level 1

Every 14:00 x 2 Sets

800/700m Row

15 Kipping Knee Raises

30 Burpees to Plate

15 Kipping Knee Raises

—

Masters 55+

Every 14:00 x 2 Sets

1000/900m Row

15 Toes to Bar

30 Burpees to Plate

15 Toes to Bar

[WOD: Competitor & Travel] (2 Rounds for time)

Competitor

Every 14:00 x 2 Sets

1000/900m Row

30 Toes to Bar

60 Burpees to Plate

30 Toes to Bar

—

Travel/Hotel

Every 14:00 x 2 Sets

1000m Run

25 V-Ups

50 Burpees to Plate

25 V-Ups

Mobility (Checkmark)

PRVN Mobility #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

For Quality

4 Sets:

10/10 Half Kneeling Paloff Press with Rotation

12 Seated Banded Rows

100ft (30m) Sandbag Bear Hug Carry, For Load