HYROX trainingPro ten-station circuit
- For time
- work through the list once, as fast as you can; the clock counts up.
Ten stations, Pro · for time
1Station 1Run 200 mSled push 25 mPush-ups 20
2Station 2Run 200 mSled pull 25 mSquats 20
3Station 3Run 200 mBurpee broad jumps 25 mDevil press 10 M10/W6 kg
4Station 4Run 200 mSandbag lunges 25 mDumbbell deadlifts 20 M20/W15 kg
5Station 5Run 200 mBear crawl 25 mWall balls 20
6Station 6Run 200 mBroad jumps 25 mSit-ups 20
7Station 7Run 200 mFarmers carry 2 roundsBox jumps 20
8Station 8Run 200 mRow 250 mDumbbell shoulder press 20 M10/W6 kg
9Station 9Run 200 mSkiErg 250 mKettlebell swings 20 M24/W16 kg
10Station 10Run 200 mAir bike 1 kmBurpees 20
Equipment: Sled, Sandbag, Dumbbells, Wall ball, Box, Farmers handles, Rower, SkiErg, Air bike, Kettlebell
Ten stations in pairs, 55 minutes: a 200 m run before every station, then a sled or carry movement and a strength set.