HYROX training

Erg and run ladder

19 Jan 2026 · Distance + bodyweight · 60 min · Open & Pro

Ladder: the reps climb step by step (1, 2, 3 …) and often come back down again.
For time: work through the list once, as fast as you can; the clock counts up.

1SkiErg 1, 1.5 or 2 km every 500 m: 10 burpee broad jumps, 10 push-ups, 15 sit-ups

2Run 1, 1.5 or 2 km HYROX pace; every 500 m the same three moves

3Row 1, 1.5 or 2 km every 500 m the same three moves

4Run 1, 1.5 or 2 km 5 km pace; every 500 m the same three moves

Equipment: SkiErg, Rower

Ski, run, row, run: pick 1, 1.5 or 2 km per leg. After every 500 m: burpee broad jumps, push-ups and sit-ups.

Front view

Back view

What this workout hits

Not usedLessMore

Hardly touched: Chest, Adductors, Traps, Lower back, Neck

Warm-up and rest are not counted. Main muscle = 1 point, also worked = 0.5 point, per station and per round.