HYROX training

Singles or doubles chipper

14 Jan 2026 · Chipper + bonus · 60 min · Open & Pro

For time: work through the list once, as fast as you can; the clock counts up.
In pairs: one works while the other rests or holds; swap as written.

Chipper · for time

1Run 1.5 km 5 km pace; doubles 1.5 km

2Row 1 km doubles 1.5 km

3Wall balls 50 Open or Pro doubles 100

4Box jumps 30 doubles 70

5Kettlebell swings 50 M24/W16 kg doubles 110

6Push-ups 60 doubles 100

7Farmers carry 160 m Open or Pro doubles 200 m

8Sit-ups 30 doubles 70

9SkiErg 500 m doubles 750 m

10Run 1 km 10 s per km faster than 5 km pace

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 plans Log in

Equipment: Rower, Wall ball, Box, Kettlebell, Farmers handles, SkiErg, Sandbag

A race-length chipper with a singles and a doubles version, then a sandbag lunge bonus that gets lighter as it gets longer.