Workout Description

Why This Workout Is Very Hard

This workout combines extreme volume (7+ kilometers of running plus additional cardio) with strength/power elements under severe fatigue. The continuous nature with no programmed rest creates massive aerobic demand while forcing athletes to perform farmers carries, lunges, and wall balls on exhausted legs. The 70 wall balls at the end, after 6k+ of running, will be brutal. Most athletes will need 60+ minutes, creating exceptional fatigue accumulation.

Benchmark Times for HYROX Practice

• Elite: <40:00
• Advanced: 42:00-44:00
• Intermediate: 47:00-51:00
• Beginner: >80:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (10/10): Six kilometers of running plus rowing and skiing creates massive cardiovascular demand, testing pure aerobic capacity over extended duration.
• Stamina (8/10): High volume wall balls, continuous movement patterns, and accumulated fatigue from multiple modalities heavily tax muscular endurance systems.
• Speed (6/10): Transitions between modalities and maintaining pace across varied movement patterns becomes crucial for overall time.
• Strength (4/10): Farmers carry and sandbag lunges provide moderate loading, but most movements rely on bodyweight or light implements.
• Flexibility (3/10): Running stride, rowing mechanics, and overhead wall balls require decent mobility but nothing extreme or limiting.
• Power (3/10): Burpee broad jumps and wall balls have explosive components, but sustained pacing reduces peak power output demands.

Movements

• Wall Ball
• Farmer Carry
• Sandbag Lunge
• Ski Erg
• Burpee Broad Jump
• Run
• Row

Scaling Options

Reduce runs to 800m each (4k total). Use 35lb sandbag for lunges. Scale wall balls to 10lb ball or reduce to 50 reps. Farmers carry with 35/25lb dumbbells. Substitute step-ups for burpee broad jumps if needed. Consider removing one cardio modality (row or ski) if equipment limited.

Scaling Explanation

Scale if athlete cannot maintain aerobic pace for 45+ minutes or has significant running limitations. Priority is maintaining steady aerobic intensity rather than completing full volume. Athletes should finish feeling worked but not destroyed. Target 35-50 minute completion window depending on scaling level.

Intended Stimulus

Long aerobic capacity workout targeting 45-60 minutes in the oxidative energy system. Primary challenge is mental resilience and pacing discipline across multiple modalities. Tests ability to maintain steady output while managing accumulated fatigue from varied movement patterns and high running volume.

Coach Insight

Treat this as a steady aerobic pace - aim for conversational effort on runs (7-8/10 RPE). Break up strength movements early and often: burpee broad jumps in sets of 3-5, farmers carry in 50m segments, sandbag lunges in sets of 10-15, wall balls in sets of 10-15. Focus on smooth transitions between stations. The 5k total running volume will accumulate quickly - resist going too fast early. Maintain upright posture during carries and lunges to preserve posterior chain.

Benchmark Notes

This is an extremely long chipper workout with multiple 1k cardio segments and strength/conditioning elements. Breaking it down movement by movement: 1k Run #1: 240-360 sec (fresh state) 1k Row: 195-270 sec (fresh, but legs pre-fatigued from run) 1k Run #2: 250-380 sec (+5% fatigue from row) 1k Ski: 270-405 sec (significant upper body fatigue accumulation) 1k Run #3: 260-400 sec (cumulative leg fatigue) Burpee Broad Jumps: Assuming 20-30 reps, 6-8 sec per rep = 120-240 sec 1k Run #4: 270-420 sec (major fatigue accumulation) Farmers Carry: Assuming 200m with moderate load, 60-120 sec 1k Run #5: 280-440 sec (severe leg fatigue) Sandbag Lunges (50lbs): Assuming 40-50 lunges, 3-4 sec per rep = 120-200 sec 1k Run #6: 290-460 sec (extreme fatigue) 70 Wall Balls (14lbs): 140-280 sec (lighter than standard 20/14, but extreme fatigue) Transition times: 8-10 transitions at 10-30 sec each = 80-300 sec Total estimated range: Elite 2400-2700 sec, Recreational 4500-5400 sec This workout is most similar to ultra-endurance chippers like Murph but significantly longer. Using Murph as an anchor (L10: 1800-2040 sec, L5: 2580-3300 sec, L1: 3900-4800 sec), this workout should be approximately 30-40% longer due to the additional cardio volume and strength elements. Adjusted benchmarks: L10: 2400-2520 sec (40:00-42:00) L5: 3060 sec (51:00) L1: 4800 sec (80:00) The workout heavily emphasizes aerobic capacity and muscular endurance with minimal technical skill requirements.

Modality Profile

7 total movements: 1 Gymnastics (Burpee Broad Jump), 3 Monostructural (Run, Row, Ski Erg), 3 Weightlifting (Farmer Carry, Sandbag Lunge, Wall Ball). Rounded to nearest whole percentages with M and W tied at 43% each.