HYROX training

Fifties chipper

6 May 2026 · Chipper · 50 min · Open & Pro

For time: work through the list once, as fast as you can; the clock counts up.

1SkiErg 500 m or 800 m

2Wall balls 50 Pro

3Run 500 m or 800 m

4Sled push 50 m Open

5Row 500 m or 800 m

6Sled pull 50 m Pro

7SkiErg 500 m or 800 m

8Sandbag lunges 50 m Open

9Run 500 m or 800 m

10Burpee broad jumps 50 m

11Row 500 m or 800 m

12Devil press 50 M8/W4 kg

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

Six stations of fifty with 500 or 800 m of ski, run or row between every station.

Front view

Back view

What this workout hits

Not usedLessMore

Hardly touched: Adductors, Lower back, Neck

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