Hyrox Endurance Challenge

Year 12 Physical Education – Lesson 4 of 6 in Community Fitness Fun

Curriculum Links

This lesson aligns with the Australian Curriculum: Health and Physical Education (Senior Years) under the Movement and Physical Activity strand. Specifically, it addresses:

• ACPMP104 – Design, implement and evaluate personalised plans for improving or maintaining physical activity and fitness levels.
• ACPMP105 – Critically evaluate movement concepts and strategies when participating in physical activities.
• ACPMP106 – Reflect on how fair play and ethical behaviour contribute to the enjoyment and success of physical activity.

---

Lesson Overview

Learning Intention

Students will perform a series of fitness challenges to assess endurance and strength in a Hyrox-style fitness trial.

Success Criteria

• ✅ I can complete each Hyrox challenge.
• ✅ I can identify the skills required for each challenge.
• ✅ I can evaluate my performance using the PMI (Plus, Minus, Interesting) method.

---

Lesson Breakdown – 60 Minutes

1. Connection Warm-Up – RAMP Protocol (10 minutes)

Students will complete a RAMP (Raise, Activate, Mobilise, Potentiate) dynamic warm-up focusing on whole-body activation.

Coach-led components:

1. Raise – Light jogging (3 mins)
2. Activate – Bodyweight squats + lunges (3 mins)
3. Mobilise – Arm circles, hip rotations, and dynamic hamstring stretches (2 mins)
4. Potentiate – Short sprints + high knees (2 mins)

---

2. Hyrox Challenge Circuit (40 minutes total)

Students will complete the following 8 Hyrox-inspired fitness stations in pairs. Each station will last 4 minutes, with 1-minute rest between.

Hyrox Challenge Stations:

🏃🏻‍♂️ 1. 400m Run – Timed sprint/jog around the oval or gym perimeter.
🚣 2. Rowing (500m) – Concept2 rowing machine challenge, focusing on pacing strategies.
🏋️ 3. Sled Push (20m back-and-forth) – Low push sled with weighted plates, teamwork focus.
🛷 4. Sled Pull (20m drag using rope) – Full-body pulling strength and grip endurance.
🔄 5. Burpee Broad Jumps (Across 10m zone) – Power and agility in repeated jumps.
🏃‍♀️ 6. Farmers Carry (2 x 24kg kettlebells for 20m) – Grip, core, and endurance challenge.
💦 7. Wall Balls (30 reps @ 6kg for boys, 4kg for girls) – Functional power and accuracy.
🆙 8. Sandbag Lunges (10m with 10-20kg sandbag) – Strength endurance under load.

📊 Performance Tracking: Students will record time/reps completed in a personal fitness log.

---

3. Fun Finisher – Team Relay Race (5 minutes)

• Teams of 4
• Each student completes 100m run, 10 wall balls, and 5 burpees, tagging the next teammate
• Fastest team wins!

---

4. Self-Reflection and PMI Assessment (5 minutes)

Students will complete a PMI self-reflection worksheet, focusing on:
✅ Plus – What went well?
❌ Minus – What was challenging?
💡 Interesting – What did they notice about their endurance/strength levels?

🔎 Guided Discussion: How can they improve these fitness skills in a real-world community fitness setting?

---

Assessment & Differentiation

• Formative Assessment: Teacher observation of technique, participation, and engagement.
• Student Self-Assessment: PMI reflection to develop critical thinking on fitness progress.

🔹 Scaffolded Support: Modification of station challenges (e.g., lighter loads, shorter distances) for less confident students.
🔹 Extension Challenge: Advanced students aim for improved times/reps in key exercises.

---

Teacher Reflection & Notes

• Did students demonstrate physical competency across all stations?
• Were they able to critically evaluate their performance?
• What adjustments are needed for future lessons in this unit?

🚀 Next Lesson Sneak Peek: Adapting Personal Training Plans for Community Fitness Engagement!

---

This comprehensive, engaging lesson plan ensures Year 12 students link their endurance and strength training to real-world fitness trends, improving their analysis, teamwork, and physical literacy. 🎯🔥