Tag: endurance

Are you ready to test your teamwork, push your limits, and build unparalleled resilience for your next Hyrox race? This post breaks down “Expensive Relationship,” a challenging Hyrox partner workout I programmed for CrossFit Birch Bender on July 5th. This workout is designed to expose weaknesses, build mental toughness, and simulate the relentless, compromised efforts of race day. You’ll learn how partner workouts can elevate your performance and how to tackle complex conditioning pieces for maximum Hyrox benefit.

The Workout Blueprint

“Expensive Relationship” – Hyrox Partner Metcon

A challenging partner workout designed for total reps, with partners switching as needed and both working simultaneously. The scoring system encourages strategic effort.

For Total Reps | Switch as Needed | Both Working

AMRAP5 (Block 1)

• Partner 1: 10 x 100m Shuttle Runs
• Partner 2: 100′ Sled Push @225/180 (Mixed Partners = 225lbs)
• Score is sled pushes minus remaining Shuttle Runs (completed only)

Rest 1:00

AMRAP5 (Block 2)

• Partner 1: 100/75 cals Machine (Mixed Partners = 88 cals)
• Partner 2: Air Squats
• Score is Air Squats minus remaining cals

Rest 1:00

AMRAP5 (Block 3)

• Partner 1: 100 Wallballs @14/10
• Partner 2: Ring Rows
• Score is Ring Rows minus remaining Wallballs

Rest 1:00

AMRAP5 (Block 4)

• Partner 1: 100/75 cals Machine (Mixed Partners = 88 cals)
• Partner 2: Burpees
• Score is Burpees minus remaining cals

Rest 1:00

AMRAP5 (Block 5)

• Partner 1: 120 Russian KB Swings @Grn/Yel
• Partner 2: Push-ups
• Score is Push-ups minus remaining KB Swings

Rest 1:00

AMRAP5 (Block 6)

• Partner 1: 100/75 cals Machine (Mixed Partners = 88 cals)
• Partner 2: Sandbag Lunges @40/30
• Score is Sandbag Lunges minus remaining cals

Movement Breakdown & Rationale

Here’s a deeper look at why these movements and workout types benefit your Hyrox performance:

• Shuttle Runs: Simulates the short, intense bursts of running within Hyrox stations and transitions, building anaerobic capacity and agility.
• Sled Push: A core Hyrox station, this builds powerful leg and core strength endurance. The partner dynamic (one pushing, one running) directly mimics compromised running.
• Machine Cals (Rower/SkiErg/Assault Bike): High-intensity, full-body cardiovascular work that directly translates to Hyrox stations. Alternating with a partner keeps the intensity high.
• Air Squats: Builds leg endurance and muscular stamina, essential for wall balls, burpee broad jumps, and maintaining running form under fatigue.
• Wallballs: A signature Hyrox movement, testing full-body power endurance, shoulder stamina, and coordination under fatigue.
• Ring Rows: Develops upper body pulling strength and endurance, crucial for maintaining posture and efficiency, especially after pushing movements.
• Burpees: The ultimate full-body conditioning exercise, directly preparing you for the burpee broad jumps and testing resilience under extreme fatigue.
• Russian KB Swings: Builds explosive hip power and posterior chain endurance, beneficial for sled pulls and overall power output.
• Push-ups: Strengthens chest and triceps, directly applicable to the sled push and burpees.
• Sandbag Lunges: A direct Hyrox station, this builds unilateral leg strength, core stability, and muscular endurance under load.

My Experience & Key Takeaways for Your Training

Yesterday’s “Expensive Relationship” partner workout at CrossFit Birch Bender was a truly tough and insightful session, offering valuable lessons for your Hyrox training. This workout is a masterclass in compromised work and strategic pacing. With partners switching as needed and both working, the intensity remained incredibly high throughout each AMRAP. The scoring system, penalizing incomplete work, forced a relentless pace and highlighted the importance of efficiency. For your Hyrox preparation, this type of partner workout is invaluable: it builds mental toughness by pushing you through discomfort, simulates race-day fatigue by forcing you to work under duress, and exposes weaknesses in your transitions or specific movements. The sled push block, in particular, perfectly mimicked the compromised running scenario. Even though it was brutal, the shared effort with a partner makes these tough workouts more manageable and incredibly motivating. Embrace these complex, high-intensity pieces; they are where you truly build the resilience needed for race day.

Scaled Options

If you are looking to take on a partner workout like “Expensive Relationship,” here are a few ways to scale it to your fitness level:

• Reduce AMRAP Duration: Shorten each AMRAP block from 5 minutes to 3 or 4 minutes to reduce overall volume.
• Adjust Weights/Cals:
  • Sled Push: Reduce the weight on the sled.
  • Machine Cals: Lower the target calories per minute or reduce resistance.
  • Wallballs: Use a lighter wallball.
  • Russian KB Swings: Use a lighter kettlebell.
  • Sandbag Lunges: Use a lighter sandbag or perform bodyweight lunges.
• Modify Movements:
  • Shuttle Runs: Reduce distance or perform high-knees/butt kicks in place.
  • Ring Rows: Adjust body angle to make them easier, or substitute with banded rows.
  • Burpees: Perform step-back burpees (no jump or pushup) or burpees to a box.
  • Push-ups: Perform incline pushups (hands on a box or bench) or knee pushups.
• Change Scoring: Instead of subtracting, simply aim for “as many reps/meters as possible” for each movement, removing the penalty aspect.
• Increase Rest: Add an extra 30-60 seconds of rest between each AMRAP block.