HYROX training

Ladders

30 Aug 2026 · Ladders in pairs · 55 min · Open

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.
In pairs: one works while the other rests or holds; swap as written.

Warm-up · 5 min

·Easy movement

Ladder A · for time

·Devil press 1 – 2 – 3 … 10, then 10 … 1 DB 7-10 kg

·Hand-release push-ups Same ladder

Ladder B · for time

·Sled push 6.25 – 12.5 – 18.75 – 25 – 18.75 – 12.5 – 6.25 m Open

·Dumbbell squats 8 – 10 – 12 – 14 – 12 – 10 – 8

Ladder C · for time

·Sled pull 6.25 – 12.5 – 18.75 – 25 – 18.75 – 12.5 – 6.25 m Open

·Sandbag lunges per leg 6 – 8 – 10 – 12 – 10 – 8 – 6

Ladder D · for time

·Wall balls 10 … 1 4-6 kg

·Burpee broad jumps 1 … 10

The full workout is in Athlete Pro, Club and White-labelEvery block, the weights per division and a timer that runs the whole session. The race timer stays free.

See the plans Log in

Equipment: Dumbbells, Sled, Sandbag, Wall ball

Four ladders that climb and come back down, each pairing a sled or press movement with reps. Groups rotate.

Front view

Back view

What this workout hits

Not usedLessMore

Most worked

Quadsmain in 6, also in 1
Glutesmain in 5, also in 2
Shouldersmain in 3, also in 3
Hamstringsmain in 1, also in 6
Absalso in 7
Calvesmain in 1, also in 5

Hardly touched: Obliques, 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.

Muscle maps: MuscleMap (MIT)