HiigymFor gymsOpen the timer
HYROX training

Pyramid supersets

4 Feb 2026 · Supersets · 55 min · Open & Pro

Pyramid
reps or distance build up to a peak, then come back down.
Rounds
do the whole list, then start again, for the given number of rounds.
Superset
two exercises back to back, no rest in between.

Superset 1 · for time · 5 rounds

·Burpees 14
·Sandbag lunges 14 Open per leg
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 plansLog in

Equipment: Sandbag, SkiErg, Weight plate, Wall ball, Sled

Four supersets of five sets on a rep pyramid that peaks at 22. Supersets 1 and 2 at Open, 3 and 4 at Pro.