HYROX training

Spell your name

11 Feb 2026 · Alphabet chipper · 60 min · Open & Pro

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

·A: Wall balls 30

·B: SkiErg 800 m

·C: Run 1000 m

·D: Sled push 37.5 m

·E: Sandbag lunges 50 m

·F: Burpee broad jumps 40 m

·G: Row 800 m

·H: Kettlebell squats 30 M24/W16 kg

·I: Devil press 20 M10/W6 kg

·J: Push-ups 30

·K: Kettlebell swings 30 M24/W16 kg

·L: Run 1000 m

·M: Bike 800 m

·N: Farmers carry 4 rounds

·O: Sled pull 25 m

·P: SkiErg 800 m

·Q: Kettlebell deadlifts 20 M20/W12.5 kg

·R: Wall balls 30

·S: Row 800 m

·T: Run 1000 m

·U: Bike 800 m

·V: Kettlebell goblet squats 30 M24/W16 kg

·W: Bodyweight squats 40

·X: Box jumps 15 M60 cm/W45 cm

·Y: Lunges 50 m

·Z: Run 1000 m

Equipment: Wall ball, SkiErg, Sled, Sandbag, Rower, Kettlebell, Dumbbells, Air bike, Farmers handles, Box

Every letter is a station. Open spells the first name, Pro the first and last name. Short name? Spell it again.

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.