10 rounds for time
HYROX didn't post any weights for the dumb-bells. I would recommend:
Please scale the dumb-bells to a weight you are comfortable doing about 100 of them in this workout.
This is mostly monostructural work plus burpees and light dumbbell thrusters with no high-skill gymnastics or heavy barbell loading, making it a solid beginner-to-intermediate endurance workout.
How we determine the levelTen rounds of four movements creates very high total volume, and the repeated machine calories plus burpees steadily drive fatigue without allowing true sprint intensity. The dumbbell thrusters are light-to-moderate if scaled for 100 total reps, so the workout becomes a long, methodical aerobic grind where the goal is to keep moving and manage accumulated fatigue.
28–40 minutesHYROX is a competitive fitness event that combines running with functional workouts to test endurance and strength.
Complete a sequence of cardio and bodyweight exercises as quickly as possible: a 1000m ski erg, 50 walking lunges, a 750m row, 40 sit-ups, a 500m row, and 30 burpees to a plate.
Complete 5 rounds as fast as possible of a 1000m run and 30 wall balls.
In three consecutive 15-minute AMRAPs, complete as many rounds as possible of 20 burpee broad jumps with a 400m run, 20 sandbag lunges with a 400m row, and 20 wall balls with a 400m ski erg.
