HYROX workout: 6 x 3 minutes of row, sandbag lunges and burpee broad jumps

Three HYROX stations in one interval. The buy-in of rowing and lunges is fixed, the burpee broad jumps are your score.

Format6 intervals
Duration30 min
LevelIntermediate
FocusStation efficiency
The workout

6 x 3:00 on / 2:00 off

6 rounds: 3:00 on / 2:00 off
  • 20/15 cal row
  • 20 m sandbag walking lunges 20/10 kg
  • Max burpee broad jumps in the remaining time, over a 10 m lane
Score = total metres of burpee broad jumps

Programmed by our coaches for the CrossFit W HYROX class on Wednesday 18 June 2025.

Stimulus

Target effort: RPE 8 out of 10

A hard but controlled effort. You should have around 1 minute left in every round for burpee broad jumps.

If you have less, lower the calories on the rower. Use your race weight for the lunges.

Scale it to your level
Level How to do it
Beginner 15/10 cal row, 10 m lunges with a light sandbag or no weight, regular burpees instead of broad jumps.
Intermediate As written.
Pro As written with a 30/20 kg sandbag.
Coach notes
  1. Row with long, powerful strokes rather than a high stroke rate.
  2. Lunges: back knee lightly touches the floor every rep, torso upright.
  3. Burpee broad jumps: find a rhythm you can hold for the full minute instead of sprinting the first 10 m.
  4. Use the 2:00 rest to walk and breathe, not to sit down.
HYROX stations trained
RunningSkiErgSled pushSled pullBurpee broad jumpsRowFarmers carrySandbag lungesWall balls
Equipment
RowerSandbag 20/10 kg10 m lane
Why this workout works

Rowing, lunges and burpee broad jumps are three of the eight HYROX stations, and all three hit the legs. Doing them back to back teaches you to manage leg fatigue.

Scoring the burpee broad jumps rewards efficiency on the first two stations.

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.

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