Hunter McIntyre’s Workout of the Week
Today’s workout is programmed by three-time HYROX World Champion and 2019 CrossFit Games athlete, Hunter McIntyre. The Represent 247 ambassador, who competed last week at HYROX London (with Represent founder, George Heaton), gained CrossFit fame and notoriety in 2019, ultimately finishing 61st at the Games that year.
4-6 Rounds (Athletes’ Choice)
3 minute run
2 minute ski
1 minute sled push @ HYROX race weight
1 minute recovery run
Scaling tips: Athletes can adjust the total number of rounds and/or the weight of the sled to maintain the stimulus of the workout (which asks you to hold a race pace or above and strive for negative splits).
Advice from Hunter: “Pace each station at race pace or above for the entire workout.
Make sure you don’t go above and beyond on the first couple of rounds only to fail to hold onto your paces for the rest of the workout. Try to aim for negative splits each round, which will help with your pacing for race day.
Keep your stations as close together as possible so you’re continuously moving and working throughout the session to achieve the correct stimulus.
In your warm-up, you should build up to the heart rate zone you will be in during the workout. If you jump straight in, your heart rate will skyrocket and put unnecessary stress on your body.
The recovery run should be an easy jog where your heart rate can drop a little bit, whilst keeping your blood flowing to your muscles.”
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