For gyms
Open workouts
Log inCoaches and organisers
HYROX training

Three AMRAPs

13 Jul 2026 · AMRAP · 55 min · Open & Pro

AMRAP
as many rounds as possible: keep cycling through the list until the time is up and count your rounds.

Warm-up · 5 min

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 plansLog in

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

Three 14-minute AMRAPs with three minutes recovery: sled pull, sled push and a pure engine block.

Front view
Back view

What this workout hits

Not usedLessMore

Most worked

  1. Glutesmain in 5, also in 3
  2. Quadsmain in 5, also in 1
  3. Shouldersmain in 2, also in 5
  4. Absmain in 1, also in 7
  5. Hamstringsmain in 1, also in 7
  6. Calvesmain in 2, also in 3

Hardly touched: Adductors, Traps, 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)