One continuous test with the movements that matter most in HYROX. No heavy equipment needed, so you can repeat it anywhere and compare your times.
HYROX fitness test
- 1000 m run
- 50 burpee broad jumps (90 cm)
- 100 stationary lunges, fully extended
- 1000 m row
- 30 hand release push ups
- 100 wall balls 6/4 kg
Programmed by our coaches for the CrossFit W HYROX class on Saturday 22 June 2024.
Target effort: RPE 9 out of 10
A full effort. This is a test, so you go as fast as you can while keeping every rep to standard.
Write down your total time and, if possible, your split per movement. That is your baseline.
| Level | How to do it |
|---|---|
| Beginner | 500 m run, 25 burpee broad jumps, 50 lunges, 500 m row, 15 push ups on the knees, 50 wall balls 4 kg or to a lower target. |
| Intermediate | As written. |
| Pro | As written with 9/6 kg wall balls. |
- Do not sprint the first kilometre. The 100 wall balls at the end decide your time.
- Burpee broad jumps: each jump at least 90 cm, chest to the floor every rep.
- Hand release push ups: hands off the floor at the bottom, full lockout at the top.
- Repeat the test every 8 to 12 weeks under the same conditions.
A benchmark shows whether your training works. Because this test uses few machines, it is easy to repeat exactly.
It covers running, the rower and three bodyweight stations, so you also see where you lose the most time.
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.
Book your 3 free classes →