HYROX workout: 3 x 1 km run with wall balls, row/ski and sled push

Three blocks, each opening with a kilometre at race pace and followed by two stations you will also meet in the race. You learn to switch between running and working, with enough rest to do every block properly.

Format3 parts for time
Durationapprox. 50 min
LevelIntermediate
FocusRace pace + transitions
The workout

3 x 1 km + HYROX couplets

Part 1, for time
  • 1000 m run at race pace
  • 30-20-10 wall balls 6/4 kg to 3/2.7 m
  • 30-20-10 box jumps 60/50 cm, step down
Rest 5:00
Part 2, for time
  • 1000 m run at race pace
  • 40-30-20 cal row
  • 40-30-20 cal SkiErg
Rest 5:00
Part 3, for time
  • 1000 m run at race pace
  • 50-40-30 m sled push 100/70 kg
  • 50-40-30 m burpee broad jumps

Programmed by our coaches for the CrossFit W HYROX class on Saturday 3 May 2025.

Stimulus

Target effort: RPE 7-8 out of 10

Hard but manageable in all three parts. The kilometre is not a sprint: run at the pace you could hold for 8 km in a race.

The 5-minute rests are there so you can attack each part properly again. Compare your three run splits afterwards: they should be within a few seconds of each other.

Scale it to your level
Level How to do it
Beginner 600 m run per part. Halve the reps, calories and metres (15-10-5, 20-15-10, 25-20-15). Lighter ball or lower target, step ups instead of box jumps.
Intermediate As written.
Pro As written with 9/6 kg wall balls. Aim to run all three kilometres within 10 seconds of each other.
Coach notes
  1. Choose a sled weight in part 3 that is lighter than your race weight. The goal is to keep it moving, not to get stuck.
  2. Start every kilometre slightly slower than you think. A negative split beats fading.
  3. Wall balls: squat to depth, drive up explosively and breathe out on every throw.
  4. Treat the box jumps as recovery for your shoulders: step down every rep to save your legs.
HYROX stations trained
SkiErgSled pushSled pullBurpee broad jumpsRowFarmers carrySandbag lungesWall balls
Equipment
RowerSkiErgSledWall ball 6/4 kgBox 60/50 cm
Why this workout works

In a HYROX race you run 8 x 1 km, each time with tired legs. This workout copies that pattern three times and adds two stations per block, so you rehearse the transitions that cost most athletes minutes.

The couplets also train opposite demands: legs (wall balls, sled), lungs (row, ski) and full-body power (burpee broad jumps).

Train with us in Schoten

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 →
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