Every round starts with a 500 m run, followed by a station from the race. The 2 minutes of rest between rounds let you hit each station at a high pace.
5 x 500 m + station
- 500 m run
- Station of that round
- 2:00 rest
- Round 1: 500 m SkiErg
- Round 2: 40 burpee broad jumps
- Round 3: 200 m farmers carry 2 x 24/16 kg
- Round 4: 50 front rack walking lunges 20/10 kg
- Round 5: 75 wall balls 6/4 kg
Programmed by our coaches for the CrossFit W HYROX class on Saturday 27 July 2024.
Target effort: RPE 8 out of 10
Every round is a short, hard effort. Run the 500 m strongly and move through the station as smoothly as you can.
Use the 2 minutes of rest fully. The aim is quality in every round, not surviving the last one.
| Level | How to do it |
|---|---|
| Beginner | 300 m run, 300 m SkiErg, 20 burpee broad jumps, 100 m farmers carry 2 x 16/12 kg, 30 unweighted lunges, 40 wall balls. |
| Intermediate | As written. |
| Pro | Farmers carry 2 x 32/24 kg, lunges 30/20 kg and wall balls 9/6 kg. |
- The 75 wall balls in round 5 are the toughest. Plan your sets beforehand, for example 5 x 15.
- Farmers carry: shoulders down, chest up and short, quick steps.
- Lunges: torso upright, back knee lightly touches the floor every rep.
- SkiErg: drive with your hips and core, not just your arms.
Five of the eight HYROX stations in one session, each fresh enough to work on speed and technique. Great as a benchmark: repeat it every 8 to 12 weeks and compare your times.
The run before every station keeps it race-specific: you never start a station with fresh legs.
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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