One of the hardest parts of HYROX is running at race pace when your legs are already full. This workout combines the three stations that load your legs the most, then sends you straight out to run.
4 rounds: legs, then run
- 20 wall balls 6/4 kg to 3/2.7 m
- 20 m burpee broad jumps (2 x 10 m)
- 20 m sandbag walking lunges 20/10 kg (2 x 10 m)
- 600 m run at RPE 7-8
Programmed by our coaches for the CrossFit W HYROX class on Wednesday 25 June 2025.
Target effort: RPE 7-8 out of 10
A hard but repeatable effort. The goal is to run the 600 m at race pace in every round, even though your legs feel heavy after the lunges.
Your four round times should stay close together. If round 4 is much slower than round 1, you started too fast.
| Level | How to do it |
|---|---|
| Beginner | 12 wall balls with a lighter ball, 10 m burpee broad jumps or 8 regular burpees, unweighted lunges, 400 m run. |
| Intermediate | As written. |
| Pro | Wall balls at 9/6 kg and sandbag lunges at 30/20 kg. |
- The first 100 m after the lunges always feel heavy. Build back up to race pace gradually instead of sprinting out.
- Plan how you split the 20 wall balls, for example 12 + 8, and stick to it.
- On the lunges, your back knee lightly touches the floor every rep. Short lunges earn penalty metres in the race.
- Keep the sandbag high on your shoulders and your torso upright to protect your lower back.
Burpee broad jumps, lunges and wall balls are the last three stations of HYROX. By then your legs are tired and every step of running feels different: that is compromised running.
Training that feeling on purpose teaches you that it passes after a few hundred metres, so you stop slowing down on race day.
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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