HYROX training

You go, I go

18 Mar 2026 · Partner AMRAP + ladder · 55 min · Open & Pro

Ladder: the reps climb step by step (1, 2, 3 …) and often come back down again.
AMRAP: as many rounds as possible: keep cycling through the list until the time is up and count your rounds.
In pairs: one works while the other rests or holds; swap as written.

You go, I go · 25 min

·Wall balls 20 Open

·Sled push 12.5 m Open

·Push-ups 10

·Farmers carry 1 round Pro

·Barbell Z press 15 M20/W15 kg

·Plank rows 16 M12.5/W7 kg total

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: Wall ball, Sled, Farmers handles, Barbell, Dumbbells, SkiErg

Two 25-minute partner blocks: a you-go-I-go circuit of six stations, then a ski and burpee ladder that grows every round.