A tough chipper with one rule: every time you break a set, you carry. It teaches you to choose sets you can actually finish.
FormatFor time
Duration25 min cap
LevelPro
FocusPacing under pressure
The workout
75s chipper
For time, 25 min cap
- 75/50 cal bike or SkiErg
- 75 goblet squats 24/16 kg
- 800 m run
- 75 KB swings 24/16 kg
- 75/50 cal bike or SkiErg
- 50 wall balls 6/4 kg
Programmed by our coaches for the CrossFit W HYROX class on Saturday 6 July 2024.
Stimulus
Target effort: RPE 9 out of 10
Very hard. Most athletes will not finish within the cap, and that is fine.
The penalty rule is the point: it forces you to think about set sizes instead of going to failure.
Scale it to your level
| Level | How to do it |
|---|---|
| Beginner | 50/35 cal, 50 goblet squats and KB swings 16/12 kg, 400 m run, 30 wall balls. Penalty 50 m. |
| Intermediate | Calories and reps at 50, weights as written. |
| Pro | As written. |
Coach notes
- Plan your sets before you start, for example goblet squats as 5 x 15.
- A break means putting the weight down or stopping on the machine. Count your penalties honestly.
- KB swings: drive with the hips, arms just guide the bell.
- Use the 800 m run to bring your heart rate down a little.
HYROX stations trained
RunningSkiErgSled pushSled pullBurpee broad jumpsRowFarmers carrySandbag lungesWall balls
Equipment
Bike or SkiErgKettlebell 24/16 kg2 kettlebells 24/16 kgWall ball 6/4 kgRunning route
Why this workout works
In a race, every unplanned stop costs seconds. This workout makes that cost visible with a heavy penalty.
High-rep legs and hips under fatigue are the foundation for strong wall balls at the end of a HYROX race.
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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