Jake Dearden shares his full Hyrox simulation workout

Jake Dearden (@jakedearden_) has posted a detailed Hyrox simulation workout on Instagram that mirrors the full competition structure. The workout consists of four blocks, each separated by four minutes of rest.

Every block starts and ends with a kilometer of running, alternating with a Hyrox exercise. These are, in order, skiing (1 km), sled push (50 meters), sled pull (50 meters), burpee broad jump (80 meters), rowing (1 km), farmers carry (200 meters), sandbag lunges (100 meters) and wall balls (100 reps).

Dearden notes that the pace should be higher and harder than on competition day itself. He invites followers to try the workout for themselves.

The workout can be viewed in the original post on his Instagram profile.