Ten rounds that each take around 4 to 5 minutes. Long enough to feel like a race, short enough to keep the quality high in every round.
10 rounds, each for time
- 200 m run at race pace (RPE 7-8)
- 20 wall balls 9/6 kg to 3/2.7 m
- 15/10 cal row
- 10 KB deadlifts 2 x 32/24 kg
- 200 m run at race pace
Programmed by our coaches for the CrossFit W HYROX class on Saturday 30 November 2024.
Target effort: RPE 7-8 out of 10
Every round should look the same. Pick a pace for the runs and the row that you can repeat ten times.
The 1-minute rest is short on purpose: you start every round slightly tired, just like after a station in a race.
| Level | How to do it |
|---|---|
| Beginner | 6 rounds, wall balls 6/4 kg, 10/8 cal row, KB deadlifts 2 x 16/12 kg. |
| Intermediate | As written, wall balls at 6/4 kg if 9/6 kg breaks you up too much. |
| Pro | As written, all ten rounds within 30 seconds of each other. |
- Split the 20 heavy wall balls from the start, for example 12 + 8.
- KB deadlifts: hinge at the hips, flat back, kettlebells close to the legs.
- Write down each round time. If round 6 is much slower than round 2, start steadier next time.
- Drink something in the rest minutes after round 5.
A HYROX race takes most athletes over an hour. This workout trains that duration in manageable chunks, with the wall balls under fatigue every single round.
The deadlifts strengthen the posterior chain you need for the sled pull and farmers carry.
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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