Hyrox

3 min efforts with 30 sec transitions for 12 rounds.
Divide class into 4 zones, with athletes completing each zone 3 times.
Focus on quality efforts on ergs under muscular fatigue and endurance under aerobic fatigue.
Zone 1 & 3: 3 min erg intervals, aim for 750-850m+
Zone 2: A combination of push and pull; target 3 sequences.
Zone 4: 3 min movement-based couplet; 10-15m farmer's carry and 10m for burpee broad jumps.