HYROX is not only running. This workout builds the strength endurance you need to keep moving through stations, using one dumbbell and a lot of variety.
2 blocks of 4 rounds
- 12 wall balls 9/6 kg to 3/2.7 m
- 12 alternating DB hang snatches 22.5/15 kg
- 12 DB box step ups 60/50 cm, 22.5/15 kg
- 12 burpees to target
- 200 m run
- 12/10 cal machine
- 12 DB goblet squats 22.5/15 kg
- 6 + 6 DB push press 22.5/15 kg
- 12 box jumps 60/50 cm
- 200 m run
Programmed by our coaches for the CrossFit W HYROX class on Wednesday 6 August 2025.
Target effort: RPE 7-8 out of 10
A hard but manageable effort. You should be able to move through every round without long breaks.
The wall ball is deliberately heavier than race weight, and the burpee target slightly out of standing reach, so race day feels lighter.
| Level | How to do it |
|---|---|
| Beginner | Wall balls 6/4 kg, dumbbell 15/10 kg, step ups without weight, regular burpees, box jumps replaced by step ups. |
| Intermediate | As written. |
| Pro | As written, aiming to finish each block within 2 minutes of your first round pace. |
- Hang snatch: drive from the hips and punch the dumbbell up. Switch hands at the top or bottom, never mid-air.
- Step ups: drive through the whole foot on the box and stand fully tall.
- Run the 200 m as active recovery, not as a sprint.
- Plan your wall ball sets: 12 heavy reps go easier as 7 + 5 than to failure.
Wall balls, burpees and lunges all demand leg and shoulder endurance. Training with heavier loads and more variety makes the race-weight stations feel easier.
The short 200 m runs keep it race-specific: you always start a station with your heart rate up.
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 →