HYROX training

Short AMRAP and long chipper

13 Apr 2026 · AMRAP + chipper · 55 min · Open & Pro

AMRAP: as many rounds as possible: keep cycling through the list until the time is up and count your rounds.
For time: work through the list once, as fast as you can; the clock counts up.

Opener · 2:45 min

·Wall balls 10 Pro

·Push-ups 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.

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Equipment: Wall ball, SkiErg, Sled, Rower, Kettlebell, Dumbbells, Farmers handles

A 2:45 opener of wall balls and push-ups, then a long chipper of ergs, sled and strength. Extra farmers carry if you finish early.

Front view

Back view

What this workout hits

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Most worked

Quadsmain in 7, also in 2
Glutesmain in 4, also in 5
Hamstringsmain in 3, also in 6
Shouldersmain in 3, also in 5
Absmain in 2, also in 7
Calvesmain in 3, also in 5

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.

Muscle maps: MuscleMap (MIT)