Every 5 minutes you start a new round of running, rowing and a heavy sled push. Whatever is left of the 5 minutes is your rest. It trains you to get back on pace straight after a heavy station.
Every 5:00, 8 rounds
- 400 m run at race pace (RPE 7-8)
- 20/15 cal row
- 20 m sled push 150/100 kg (2 x 10 m)
Programmed by our coaches for the CrossFit W HYROX class on Monday 25 August 2025.
Target effort: RPE 7-8 out of 10
Keep the run and the row at the same pace in every round. You should have at least 1 minute of rest left at the end of each round.
If the rest disappears, adjust the calories or the sled weight. Consistency across 8 rounds is the goal, not one fast round.
| Level | How to do it |
|---|---|
| Beginner | 6 rounds, 200 m run, 12/10 cal row and a sled you can push without stopping. |
| Intermediate | As written. Choose a sled weight that lets you finish the 20 m in no more than 50 seconds. |
| Pro | As written with a heavier sled, as long as you still finish the 20 m within 50 seconds. |
- Start round 1 deliberately steady. Too fast in round 1 means no rest left by round 6.
- Sled push: hips low, arms straight, short and powerful steps.
- Rowing: drive with your legs first, only then pull with your arms.
- Note your round times. They should not drift by more than 15 seconds.
The sled push is the station where strong runners lose the most time. This workout builds the specific strength for it, and forces you to run straight after, just like in the race.
The fixed 5-minute clock is a built-in pacing coach: go out too hard and you lose your rest.
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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