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HYROX training

Race-pace pairs

9 Jul 2026 · Pace intervals · 50 min · Open & Pro

Intervals
work for the set time, rest for the set time, repeat.
In pairs
one works while the other rests or holds; swap as written.

Row + burpee broad jumps · 2.5-2.5 min · 3 rounds

round 1round 2round 3
1Row2:30 Race pace2:30 3 s per 500 m faster2:30 6 s per 500 m faster
2Burpee broad jumps2:302:302:30
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: Rower, SkiErg, Wall ball, Sled

Erg at race pace next to a race movement, 2:30 each, and get a little faster every round.