FOR TIME
30 - 20 - 10 - 20 - 30
Time Cap: 30min
The workout posted on the HYROW instagram had a 5x5 back squats as the first part of the workout. I don't think we need to do that.
This is a monostructural/bodyweight conditioning workout with no technical lifts or high-skill gymnastics, so the difficulty is beginner despite the moderate total volume.
How we determine the levelThis is a high-volume triplet with 220 total reps/calories, and the ski erg plus burpees will keep heart rate elevated long enough that most moderately fit athletes need a sustainable pace from the start. The loading is light on all movements, but the rep structure and total volume make it too long to sprint and more about consistent movement and fatigue management than redline effort.
16–22 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.
Complete 5 rounds as fast as possible of a 1000m run and 30 wall balls.
