Mikaela Norman’s Workout of the Week

July 6, 2023 by
Photo Credit: Instagram @normanmikaela
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Today’s workout is programmed by Mikaela Norman. The Swedish Games veteran took 16th at the 2022 CrossFit Games on team CrossFit Nordic Original. This season she made the switch to HYROX, the CrossFit-adjacent functional fitness race. Norman currently holds the world record in the sport.

Complete for time:

  • 10K Bike Erg

Every 4 Minutes on the Minute:

  • 400m Run
  • 20 Wall Balls 20/14 pounds

No timecap

  • Notes: Athletes will start on the bike, every four minutes they complete a 400m run, followed by 20 wall balls to target before returning to the bike. The workout ends when the athlete has completed 10k on the bike erg.

Scaling Options: Athletes can easily modify this workout on all three components: the target distances can be shortened and load/repetitions can be lessened.

Advice from Mikaela:  “Find your “steady state” on the bike and a hard but controlled effort on the run and wall balls. Find the tempo you can hold to minimize rest periods (“rest takes time”)! Good luck!”

You can now complete the Morning Chalk Up Workout of the Week in the WOD Proof app!
To inquire about submitting an upcoming workout of the week, shoot us a note.

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