HYROX training

Duo stations, 45 on 45 off

22 Apr 2026 · Pairs intervals · 55 min · Open & Pro

Intervals: work for the set time, rest for the set time, repeat.
Zones: one exercise per zone for a fixed time, then move on to the next zone.
In pairs: one works while the other rests or holds; swap as written.

Sled push · 45 s · 4 rounds · 45 s rest between rounds

·Sled push Pro

Burpee broad jumps · 45 s · 4 rounds · 45 s rest between rounds

·Burpee broad jumps

Wall balls · 45 s · 4 rounds · 45 s rest between rounds

·Wall balls Open

Ski sprint · 45 s · 4 rounds · 45 s rest between rounds

·SkiErg sprint

7-minute pairs · 3 × 7 min · 90 s rest

1Run + farmers carryRun 200 m race paceFarmers carry Pro

2Row + wall sitRow 200 mWall sit

3Run + sled pullRun 200 m 5 km paceSled pull Open

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.

See the plans Log in

Equipment: Sled, Wall ball, SkiErg, Rower, Farmers handles

In pairs: four stations at 45 s on, 45 s off, then three 7-minute blocks of a run or row with a race station.