Two long runs, heavy farmers carries and a big pile of wall balls and burpees. The second half is exactly half of the first, so you feel how fatigue builds up.
Run chipper
- 2 km run at moderate pace
- 200 m farmers carry 2 x 32/24 kg
- 100 wall balls 9/6 kg
- 50 burpees
- 1 km run at moderate pace
- 100 m farmers carry 2 x 32/24 kg
- 50 wall balls 9/6 kg
- 25 burpees
Programmed by our coaches for the CrossFit W HYROX class on Saturday 12 October 2024.
Target effort: RPE 7 out of 10
Moderate and steady. This is a long effort, so the runs are at a pace you could talk at.
The aim is to keep moving. Short planned breaks on the wall balls are better than long unplanned ones.
| Level | How to do it |
|---|---|
| Beginner | 1 km and 500 m runs, farmers carry 2 x 16/12 kg, 50 + 25 wall balls 6/4 kg, 25 + 15 burpees. |
| Intermediate | As written with 6/4 kg wall balls. |
| Pro | As written. |
- Break the 100 wall balls into fixed sets from the start, for example 10 x 10 with short breathers.
- Farmers carry: shoulders down, short quick steps. Put the kettlebells down before your grip fails, not after.
- Burpees: step back and step up if you need to, but keep a steady rhythm.
- Start the 2 km easier than you think. You have a long way to go.
Grip and leg endurance decide the second half of a HYROX race. This chipper trains both under accumulated fatigue.
The heavier wall ball makes the race-weight 6/4 kg feel light when it counts.
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 →