Workout Description
For time:
1000m Run (outdoor or treadmill at 2% incline)
50 Burpee Broad Jumps (90 cm)
100 Stationary Lunges (Fully Extended)
1000m Row
30 Push Up (Hand Release)
100 Wallballs (6kg male / 4 kg female)
Why This Workout Is Hard
A long, demanding chipper that tests endurance across multiple modalities including running, rowing, and high-volume gymnastics. The combination of cardiovascular work and high-repetition bodyweight and light-implement movements makes pacing crucial.
Benchmark Times for Hyrox Physical Fitness Test
- Elite: <45:00
- Advanced: 45:00-40:00
- Intermediate: 40:00-35:00
- Beginner: >35:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): A long chipper with two 1000m cardio efforts (run and row) combined with over 250 reps of other movements. This places a very high demand on cardiovascular endurance and pacing over a long duration.
- Stamina (9/10): The high volume across six different movements (especially 50 burpee broad jumps, 100 lunges, and 100 wall balls) is an extreme test of full-body muscular stamina.
- Power (6/10): Burpee Broad Jumps, wall balls, and rowing for time are all power-dominant movements. This workout tests the ability to repeatedly generate power while fatigued.
- Speed (6/10): A fast pace on the run/row and quick, efficient cycling of the high-rep bodyweight and wall ball stations are critical for achieving a good time.
- Flexibility (4/10): Requires good squat and lunge depth, hip flexion for the burpee broad jumps, and shoulder mobility for hand-release push-ups and wall balls.
- Strength (3/10): With wall balls being the only weighted movement (6/4 kg), the focus is on bodyweight strength endurance rather than maximal strength.
Modality Profile
This is a monostructural-dominant workout, featuring a 1000m run and a 1000m row as foundational pieces. The gymnastics component is also significant, with high-rep lunges, burpees, and push-ups. Weightlifting is the smallest component, represented solely by the high-volume, light-load wall balls.
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