HYROX trainingStrength chipper
- For time
- work through the list once, as fast as you can; the clock counts up.
Strength chipper · for time
1Overhead walking lunges 30 per leg
2Bulgarian split squats 50 dumbbells, about 60% of 1RM
3Pull-ups or Australian pull-ups 80
4Ball slams 80
5Dumbbell push press 80
6Sumo deadlifts 80 barbell
7Weighted sit-ups 70
8Barbell bench press 40
Equipment: Dumbbells, Barbell, Pull-up bar, Slam ball, Bench
Eight strength movements with big rep counts, from overhead lunges to bench press. Load at about 60% of your 1RM.
What this workout hits
Not usedLessMore
Most worked
Hardly touched: Chest, Adductors, Traps, 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)