HYROX AT THE YARD

HYROX AT THE YARD offers a shorter, but equally challenging opportunity to test your fitness and get an idea of what HYROX races are all about. This workout will be a similar format to the offical HYROX race, combining running with a series of functional workout stations.

REGISTRATION DETAILS:

Join as an individual or as a team of two (teams can be same or mixed gender).

There will be three distinct divisions at our event, designed to provide a challenging and rewarding experience for everyone: Foundations, Open, & Pro.

(see weights & standards for each division below)

Teams of 2 must be in the same division.

Individual: $20 / Team: $40

Check-in will begin at 9am. Heats will begin by 10am. Your Individual or Team start times will be sent via e-mail at least 3 days before the event date.

Event will be held rain or shine.

WORKOUT:

1km Run

80m Burpee Broad Jumps

1km Run

1000m Row

1km Run

200m Farmer's Carry

1km Run

100 Wall Balls

* TEAMS OF 2 complete runs together & split the work as desired during each station

** All movements can be scaled for the Foundation division

DIVISION: STATION / MEN'S WEIGHT / WOMEN'S WEIGHT

PRO: FARMER'S CARRY / 70# / 53#

PRO: WALL BALLS / 20# / 14#

OPEN : FARMER'S CARRY / 53# / 35#

OPEN: WALL BALLS / 14# / 10#

FOUNDATION: ANY WEIGHT or WALL BALL HEIGHT can be chosen

*For MIXED teams, only one weight is used & will be decided by the heavier of the two*

**Wall Ball heights are: WOMEN 9ft & MEN 10ft, even for MIXED teams **

Example: A PRO team made up of a man and a woman will use atwo70# kettelbells for the farmer's carry and a 20# med ball for wall ball throws, but each use thier own respective target height for the wall ball station.

Movement Standards Below for Open & Pro divisions:

*Stations cannot start until both partners are within the designated area.

*Wall Balls : participant must squat with the hip crease below the knee, holding a medicine ball, and throwing the ball to hit a target at the specified height.

*Burpee Broad Jumps: participant must complete a burpee (chest touching the ground) and then jump forward with both feet leaving & landing simultaneously. The feet must not pass the starting position of the hands when jumping up, and no shuffled steps are allowed.

*Farmer's Carry: two kettlebells are to be held at the same time, by only one participant, and must hang freely at the side of the body.

*Please note this is not an Official HYROX event

Also check out other Sports events in South Portland.