Workout Description

Why This Workout Is Hard

This workout combines high volume across multiple energy systems (aerobic, anaerobic, muscular endurance) with moderate loads and no built-in rest. The 1000m skierg and 1000m row bookend a mixed-modal middle section, creating sustained fatigue. Sled push/pull loads are manageable but grip demands accumulate through farmer carry and wallballs. The 80m burpee broad jumps mid-workout compound leg fatigue. Total time ~25-35 minutes of continuous work with minimal recovery windows. Average athletes will complete as prescribed but experience significant cumulative fatigue, particularly in the final wallballs.

Benchmark Times for Hyrox Simulation @Crossfit Almada

• Elite: <23:30
• Advanced: 27:00-31:30
• Intermediate: 37:00-42:30
• Beginner: >82:30

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of repetitive movements: 100 wallballs, 200m farmer carry, 100m lunges, plus extended distances on skierg and rower test muscular endurance across multiple muscle groups simultaneously.
• Endurance (8/10): Two 1000m cardio pieces (skierg and rowing) combined with sustained aerobic work throughout create significant cardiovascular demand. The for-time format requires maintaining elevated heart rate across multiple modalities.
• Power (7/10): Burpee broad jumps and wallballs require explosive lower and upper body power. However, these are interspersed with grinding cardio, limiting overall power emphasis in the workout.
• Strength (6/10): Moderate loads in sled push (102kg) and sled pull (78kg) require force production, but farmer carry (32kg total) is relatively light. Strength is secondary to endurance demands.
• Speed (6/10): For-time format demands consistent pacing and quick transitions between diverse movements. No built-in rest periods force athletes to maintain steady cycling throughout the entire workout.
• Flexibility (4/10): Burpee broad jumps and walking lunges demand moderate hip and shoulder mobility. Most movements use basic ranges of motion without extreme flexibility requirements.

Movements

• Ski Erg
• Sled Push
• Sled Pull
• Burpee Broad Jump
• Row
• Farmer Carry
• Walking Lunge
• Wall Ball

Scaling Options

Skierg: reduce to 750m or substitute 1000m bike erg or 800m run. Sled push: reduce load to 60-70kg or shorten distance to 25m each way. Sled pull: reduce to 50kg or substitute a 50m band pull or rope pull. Burpee broad jump: reduce to 40m or substitute standard burpees (12-15 reps) if space is limited. Rowing: reduce to 750m or substitute 1000m bike erg. Farmer carry: increase to 2x20-24kg if 2x16kg feels too light, or reduce to 2x12kg for newer athletes. Walking lunges: keep as prescribed — load is already light. Wallballs: reduce to 60-75 reps or break into smaller sets with a built-in rest cap (e.g., must rest 10 seconds every 20 reps). Athletes with knee issues can substitute goblet squats or air squats.

Scaling Explanation

Scale if you cannot complete 500m on the skierg in under 2:30, cannot move a loaded sled continuously for at least 10m without stopping, or if your burpee broad jump form (controlled landing, full hip extension) deteriorates quickly. The sled and carry loads are already scaled for general fitness — advanced athletes should increase sled weight by 20-30% and farmer carry to 2x24kg to maintain stimulus. The priority in this workout is sustaining movement quality across a long time domain, not speed. Target completion time is 30-45 minutes for intermediate athletes, 45-60 minutes for newer athletes. If you are projected to exceed 60 minutes, reduce rowing and skierg to 750m and cap wallballs at 60 reps. Intensity here means consistent movement, not maximal output — scale to protect joints and maintain form on lunges and wallballs, which are where technique commonly breaks down under fatigue.

Intended Stimulus

This is a long-duration grind lasting 30-50+ minutes, targeting aerobic capacity, muscular endurance, and mental fortitude. The energy demand is a sustained, moderate-intensity engine effort — think steady diesel, not a sports car. The primary challenge is mental: resisting the urge to blow up early on the skierg and sled, then managing fatigue across highly varied movement patterns. The workout is designed to expose weaknesses in pacing discipline and transition efficiency. Expect heavy legs and lungs well before the wallballs, which serve as the ultimate test of whether you managed effort wisely.

Coach Insight

Treat the first three stations — skierg, sled push, and sled pull — as controlled investments, not withdrawals. The sled loads are moderate, so move steadily without grinding to a halt. On the burpee broad jump, find a rhythm: jump, land, burpee, repeat without staring at the ground too long between reps — set a cadence and lock in. The 1000m row is your reset opportunity; aim for a pace 5-10 seconds slower per 500m than your standalone 2k pace. Farmer carry at 2x16kg is light — walk tall, brace your core, and use it as active recovery. Walking lunges with 2x5kg should be continuous if possible; keep your torso upright and drive through the front heel. For the 100 wallballs at 4kg, the load is light but the volume is not — break these proactively, perhaps in sets of 20-15-15-15-15 or 25-25-25-25, and shake your arms out briefly between sets. Common mistakes: sprinting the skierg and dying on the sled, underestimating burpee broad jump fatigue, and going unbroken on wallballs until your legs give out in the 60s.

Benchmark Notes

Primary limiters are the 102kg sled push (requires multiple rest breaks for most athletes), 80m burpee broad jump (unrelenting aerobic and hip-flexor demand under fatigue), and 100 wallballs as a finishing crusher. L5 (~45 min) moves steadily through the monostructural pieces but hits 2–3 breaks on the sled and chunks wallballs 20-15-10-10x with brief pauses.

Modality Profile

8 total movements: Ski Erg (M), Sled Push (M), Sled Pull (M), Burpee Broad Jump (G), Row (M), Farmer Carry (W), Walking Lunge (G), Wall Ball (W). Gymnastics: 2/8 = 25%. Monostructural: 4/8 = 50% rounds to 38%. Weightlifting: 2/8 = 25% rounds to 37%.