Workout Description
For Time:
8 rounds of:
1 km Run
Then complete 1 station in order:
1) 1000 m Ski Erg
2) 50 m Sled Push (152/102 kg)
3) 50 m Sled Pull (103/78 kg)
4) 80 m Burpee Broad Jump
5) 1000 m Row
6) 200 m Farmer Carry (2x24/16 kg)
7) 100 m Sandbag Lunge (20/10 kg)
8) 100 Wall Balls (6 kg to 2.75 m / 4 kg to 2.55 m)
Why This Workout Is Very Hard
HYROX Race combines long monostructural volume, heavy sled stations, and high-rep finisher work with minimal true rest. It demands strong aerobic capacity, muscular endurance, and discipline across 60-110+ minutes.
Benchmark Times for HYROX Race
- Elite: <70:00
- Advanced: 75:00-80:00
- Intermediate: 85:00-90:00
- Beginner: >115:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (10/10): Eight 1 km runs plus long cyclical stations place this squarely in long-duration aerobic work where pacing and respiratory control drive outcome.
- Stamina (9/10): Repeated sled, carry, lunge, and wall-ball volume creates substantial local muscular fatigue in legs, trunk, and shoulders over a prolonged effort.
- Power (6/10): Sled acceleration, burpee broad jumps, and wall-ball cycling require frequent power expression under fatigue.
- Strength (6/10): Absolute strength matters primarily at sled stations and loaded carries, but race success depends more on repeatable submaximal output than peak force.
- Speed (5/10): Outcome is influenced by station transition speed and run turnover, but it is primarily an endurance race rather than a pure speed test.
- Flexibility (5/10): Athletes need enough mobility for efficient row, wall-ball depth, and lunge mechanics, but mobility is rarely the primary limiter compared with fatigue.
Movements
- Run
- Ski Erg
- Sled Push
- Sled Pull
- Burpee Broad Jump
- Row
- Farmer Carry
- Sandbag Lunge
- Wall Ball
Scaling Options
Scale to: 750 m runs, 750 m Ski/Row, 35 m sled push and pull, 60 m burpee broad jumps, 120 m farmer carry (2x20/12 kg), 70 m sandbag lunge (15/7.5 kg), 75 wall balls (5/3 kg) • Keep full race format but cut each station volume by 20-30% while preserving order and transitions.
Scaling Explanation
Scaling should preserve the race-specific demand: long aerobic output, frequent transitions, and cumulative lower-body fatigue. Reducing distance and load is preferred over changing movement patterns.
Intended Stimulus
A sustained race-pace effort with controlled surges at each station. Athletes should settle into repeatable 1 km run splits, avoid redlining on early sled work, and finish with enough composure for efficient wall-ball sets.
Coach Insight
Treat the first two runs as setup, not attack. Keep sled push and pull smooth with short, deliberate steps. Break wall balls early into manageable sets and cap transition time to keep momentum through station changes.
Benchmark Notes
Use time as your performance anchor: elite race outcomes cluster around 60-70 minutes, competitive athletes around 70-85 minutes, and broad field averages around 85-100+ minutes. Faster outcomes require consistent run pacing and minimal station breakdowns, especially at sled pull and wall balls.
Modality Profile
Most race time is monostructural (run, Ski Erg, row), with weightlifting-dominant loaded stations (sled, carry, lunge, wall ball) and a smaller gymnastics demand from burpee broad jumps.
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