HYROX trainingDescending erg sets
- Rounds
- do the whole list, then start again, for the given number of rounds.
Run block · for time · 3 rounds
round 1round 2round 3
·Run600 m (or 400 m)500 m (or 300 m)400 m (or 200 m)
·Sandbag clean and press15 M20/W10 kg20 M20/W10 kg25 M20/W10 kg
·Hand-release push-ups202020
The full workout is in Athlete Pro, Club and White-labelEvery block, the weights per division and a timer that runs the whole session. The race timer stays free.
Equipment: SkiErg, Rower, Sandbag, Wall ball, Kettlebell
Three blocks, groups rotate: an erg distance that drops every set, a strength move that climbs, and a fixed finisher.