Ladder
The reps climb step by step (1, 2, 3 …) and often come back down again.
For example Ladders, You go, I go, Erg and run ladder
Workouts
Workout explanation
What the words on the board mean, and how each exercise is done.
Formats
Pyramid
Reps or distance build up to a peak, then come back down.
For example 15-20-25-20-15 stations, Pyramid supersets
EMOM
Every minute on the minute: start the work at the top of the minute and rest for whatever is left. E3MOM means every 3 minutes.
For example EMOM 6, four rounds, EMOM 7, two rounds, E3MOM stations
AMRAP
As many rounds as possible: keep cycling through the list until the time is up and count your rounds.
For example Three AMRAPs, Conditioning and strength AMRAP, Short AMRAP and long chipper
For time
Work through the list once, as fast as you can; the clock counts up.
For example Ladders, EMOM 6, four rounds, All-Pro chipper
Intervals
Work for the set time, rest for the set time, repeat.
For example Power and engine, Station intervals and triplets, Race-pace pairs
Zones
One exercise per zone for a fixed time, then move on to the next zone.
For example Five zones, Duo stations, 45 on 45 off, Duo AMRAPs and a 22-minute grind
Rounds
Do the whole list, then start again, for the given number of rounds.
For example Power and engine, All-Pro chipper, Eight-minute rounds × 6
Tabata
20 seconds all-out, 10 seconds rest, eight times.
In pairs
One works while the other rests or holds; swap as written.
For example Ladders, Race-pace pairs, Duo stations, 45 on 45 off
Superset
Two exercises back to back, no rest in between.
For example Pyramid supersets
Finisher
A short, hard last block to empty the tank.
For example EMOM 6, four rounds, Cardio down, strength up
Exercises
Run
Running, on a track or a treadmill. In HYROX: 8 × 1 km between the stations.
In 29 workouts, like Power and engine
SkiErg
Pull both handles down from overhead, hinge at the hips, let the arms rise again.
In 27 workouts, like Power and engine
Row
Legs drive first, then lean back and pull the handle to the ribs; return in reverse.
In 22 workouts, like Power and engine
Sled push
Arms on the poles, body low and leaning in, short powerful steps.
In 23 workouts, like Power and engine
Sled pull
Stand behind the line and pull the sled to you on the rope, hand over hand.
In 20 workouts, like Ladders
Burpee broad jumps
Chest to the floor, stand up and jump forward with both feet; repeat from where you land.
In 23 workouts, like Power and engine
Farmers carry
A kettlebell or handle in each hand, tall posture, quick steps.
In 13 workouts, like EMOM 6, four rounds
Sandbag lunges
Sandbag on the shoulders, back knee touches the floor every step.
In 15 workouts, like Power and engine
Wall balls
Squat with the ball at the chest, stand up and throw it to the target.
In 30 workouts, like Power and engine
Kettlebell swings
Hinge, snap the hips forward and let the kettlebell float to shoulder height or overhead.
In 10 workouts, like Power and engine
Burpees
Chest to the floor, stand up, small jump with a clap overhead.
In 8 workouts, like All-Pro chipper
Box jumps
Jump onto the box with both feet, stand tall, step or jump down.
In 6 workouts, like EMOM 6, four rounds
Push-ups
Body in one line, chest to the floor, push back up. Hand-release: lift the hands at the bottom.
In 20 workouts, like Power and engine
Devil press
Burpee with a dumbbell in each hand, then swing both up to overhead in one move.
In 8 workouts, like Ladders
Sit-ups
From lying down to sitting up, hands to the feet or the knees.
In 11 workouts, like Station intervals and triplets
Air bike
Push and pull the arms while you pedal; the harder you go, the harder it gets.
In 3 workouts, like Pro ten-station circuit
Pull-ups
Hang from the bar, pull the chin over it, lower all the way down.
In 2 workouts, like Strength chipper
Thrusters
Front squat and push the weight overhead as you stand up, in one move.
In 2 workouts, like Row, run, ski chipper
Deadlifts
Hinge at the hips with a flat back and stand up with the weight close to the legs.
In 4 workouts, like Three AMRAPs
Overhead press
Weight from the shoulders to straight arms overhead; with a clean, lift it from the floor to the shoulders first.
In 9 workouts, like E3MOM stations
Ball slams
Ball overhead, slam it into the floor as hard as you can, pick it up and repeat.
In 1 workout, like Strength chipper
Plank and crawls
Strong plank position: hold it, drive the knees in (mountain climbers) or crawl forward on hands and feet.
In 6 workouts, like Five zones
Broad jumps
Swing the arms and jump forward as far as you can with both feet; land soft.
In 3 workouts, like Pro ten-station circuit
Lunges
Big step forward, back knee to the floor, push up and switch legs.
In 9 workouts, like EMOM 6, four rounds