HYROX trainingRow, run, ski chipper
- For time
- work through the list once, as fast as you can; the clock counts up.
Chipper · for time
1Row 2 km or 1.5 km
2Wall balls 50 M6/W4 kg
3Box jumps 40
4Kettlebell swings 50 M24/W16 kg
5Push-ups 40
6Run 1.5 km or 1 km
7Sit-ups 50
8Pull-ups 20
9Burpees 30
10Thrusters 30 M10/W7 kg
11Squats 60
12SkiErg 1 km or 700 m
13Farmers carry 5 rounds M24/W16 kg
Equipment: Rower, Wall ball, Box, Kettlebell, Pull-up bar, Dumbbells, SkiErg, Farmers handles
One long chipper: a 2 km row, a 1.5 km run and a 1 km ski, each followed by a block of strength and bodyweight work.