Workout of the Week: SPENCER 💥 ➡️ SWIPE LEFT FOR WORKOUT EXPLANATION Start a running clock and perform the three parts of SPENCER in the designated timeframe. Part a): From minute 0-20 perform 10 Burpees, 10 Squats, and 500m of rowing. Repeat this until 20 minutes are up. Part c): From minute 21-40 perform 10 Burpees, 20 Lunges, and 500m of running. Repeat these three movements until 40 minutes are up. 1 lunge = 1 rep. Part c): From minute 41-60 perform 10 Burpees, 10 Push Ups and 500m on the SkiErg. Repeat this until 60 minutes are up. We recommend you find a steady, perhaps slower pace than usual so you can continue to move for the entire 60 minutes. Scaling: You can scale SPENCER by decreasing each part from 20 to 10 minutes. #hyrox #hyroxworld #hyroxfamily #training #competotion #hyroxtraining #runworkoutrun #neverstopcompeting #challenge #worldseriesoffitnessracing #fitnessracing #workoutoftheweek #wow #ski #skierg #row #rowing #run #running #burpees