FOR TIME
5 rounds
Time Cap: 40min
Wall ball weights:
Long aerobic volume makes it moderately taxing, but the movements are simple and the wall ball loads stay in the beginner-to-intermediate range.
How we determine the levelFive 1000m runs plus 150 total wall balls creates a long, high-volume aerobic workout that will keep most moderately fit athletes working near the cap. The runs dominate the time domain and the wall balls are light-to-moderate, so this becomes a steady, methodical endurance effort rather than a fast sustainable threshold piece.
30–40 minutesHYROX is a competitive fitness event that combines running with functional workouts to test endurance and strength.
Complete 10 rounds as fast as possible of 10 calories on the ski erg, 10 burpees, 10 calories on the row erg, and 10 dumbbell thrusters.
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.
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.
