Workout Description
For Time (Team of 4):
Each athlete completes 2 consecutive rounds (run + station) before tagging the next teammate.
Station order by rounds:
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 Hard
Relay shortens individual exposure while preserving race complexity and loaded stations. It is still demanding, but distributed work and built-in teammate recovery lower the difficulty compared with solo and doubles formats.
Benchmark Times for HYROX Relay
- Elite: <55:00
- Advanced: 57:30-60:00
- Intermediate: 65:00-70:00
- Beginner: >90:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Each athlete works shorter blocks, but total race length still rewards teams with solid aerobic repeatability.
- Stamina (7/10): Local fatigue is high inside each 2-round block, especially through loaded stations, though teammate recovery windows reduce continuous accumulation.
- Speed (7/10): Relay rewards fast transitions, aggressive run splits in short windows, and efficient station turnover between teammates.
- Power (5/10): Athletes repeatedly express power in short bursts at sled, burpee broad jump, and wall-ball stations during their active blocks.
- Strength (5/10): Loaded stations require baseline strength, but relay performance is influenced more by pacing and team coordination than maximal force output.
- Flexibility (4/10): Basic mobility supports movement quality, but flexibility is not typically the limiting factor in relay outcomes.
Movements
- Wall Ball
- Sled Pull
- Farmer Carry
- Sandbag Lunge
- Ski Erg
- Burpee Broad Jump
- Run
- Row
- Sled Push
Scaling Options
Scale to 800 m runs, 750 m Ski/Row, 35 m sled push and pull, 60 m burpee broad jumps, 150 m farmer carry, 80 m sandbag lunge, 80 wall balls • Keep relay handoff structure and 2-round blocks per athlete.
Scaling Explanation
Relay scaling should preserve the tactical race element: short high-intensity work windows, clean handoffs, and station order continuity.
Intended Stimulus
A hard-but-repeatable relay pace where each athlete can attack their 2-round block and recover while teammates work. Team performance depends on stable execution and disciplined handoffs.
Coach Insight
Assign athletes to station pairs that match strengths when possible. Push hard in your own block, then recover immediately to support fast transitions for the next teammate. Avoid chaotic handoffs that leak free seconds.
Benchmark Notes
Relay outcomes are usually the fastest HYROX format due to distributed workload and structured rest between blocks. Strong teams often land near 55-70 minutes, with recreational teams commonly finishing around 70-90 minutes depending on transition efficiency.
Modality Profile
Relay keeps the same event composition as standard HYROX, but the shorter individual work windows increase the practical impact of speed and transition execution.
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