Six HYROX stations in one workout. The first block is about power on the sled, the second about grip and leg endurance.
2 x 3 rounds, no rest
- 20/14 cal bike
- 30 m sled push, as heavy as possible
- 20 m burpee broad jumps
- 400 m run
- 20/14 cal SkiErg
- 20 KB deadlifts 2 x 24/16 kg
- 100 m farmers carry 2 x 24/16 kg
- 30 wall balls 6/4 kg
Programmed by our coaches for the CrossFit W HYROX class on Wednesday 10 July 2024.
Target effort: RPE 8 out of 10
Hard and continuous. There is no rest between the blocks, so pace the first one.
The sled is as heavy as possible, but it should keep moving. Stopping and restarting costs more than going lighter.
| Level | How to do it |
|---|---|
| Beginner | 2 + 2 rounds, 12/10 cal, a lighter sled, 10 m burpee broad jumps, 200 m run, KB 2 x 16/12 kg, 15 wall balls. |
| Intermediate | As written. |
| Pro | As written with the sled at or above 150/100 kg and wall balls at 9/6 kg. |
- Bike: build the calories gradually. A fast start leaves your legs empty for the sled.
- Sled push: low hips, arms straight, short powerful steps.
- Use the deadlifts as a grip warm-up for the farmers carry: same kettlebells, no extra setup.
- Split the 30 wall balls, for example 15 + 15 or 10 + 10 + 10.
Most HYROX athletes are strong in either running or stations. This workout puts both under pressure and covers six of the eight stations.
Because there is no rest between the blocks, you learn to keep working when you are already tired.
Do this workout with a coach
Every week we program HYROX workouts like this one at CrossFit W, with the same stations as on race day.
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