HYROX: Everly

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.

AMRAP 15

20 burpee broad jumps
400m run

directly into

AMRAP 15

20 sandbag lunges
400m row

directly into

AMRAP 15

20 wall balls
400m ski erg

Wall ball weights:

elite male: 20lbs / 9kg
elite female: 14lbs / 6kg
male: 14lbs / 6kg
female: 9lbs / 4kg

if you don't have a sandbag, substitute with two dumb-bells in front rack position. I suggest:

elite male: 35lbs / 15kg
elite female: 25lbs / 10kg
male: 25lbs / 10kg
female: 15lbs / 7,5kg

Difficulty 42/100

This is mostly monostructural work with simple movements and light-to-moderate loading, making it intermediate due to the long 45-minute volume rather than high skill.

How we determine the level

This workout is part of

HYROX Workouts

HYROX is a competitive fitness event that combines running with functional workouts to test endurance and strength.

HYROX: Aston
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.
HYROX: Bosques De Las Lomas
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.
HYROX: Crosby
Complete 5 rounds as fast as possible of a 1000m run and 30 wall balls.
... show all from HYROX Workouts