HYROX training

15-20-25-20-15 stations

30 Mar 2026 · Rep pyramid stations · 55 min · Open & Pro

Pyramid: reps or distance build up to a peak, then come back down.
Rounds: do the whole list, then start again, for the given number of rounds.

·Wall balls 15 Open or Pro

·SkiErg 15 cal

·Sled push 15 m Open or Pro

·Push-ups 15

·Burpee broad jumps 15

·Row 15 cal

·Sandbag lunges 15 Open or Pro per leg

·Seated tuck leg raises 15

·Run 200 or 300 m

Equipment: Wall ball, SkiErg, Sled, Rower, Sandbag

Nine stations, five rounds: 15, 20, 25, 20 and 15 per station, Open or Pro. Calories on the ergs, meters on the sled.

Front view

Back view

What this workout hits

Not usedLessMore

Hardly touched: Biceps, 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.