Workout Description

Why This Workout Is Hard

Simple movements but a long, uninterrupted chipper with moderate-to-high total volume. The two 1000 m monostructural efforts bracket taxing bodyweight work, and the final 100 wall balls demand sustained posture and pacing. Most intermediate athletes will live in the 22–30 minute range, with advanced athletes near 18–22. The grind favors aerobic capacity and muscular stamina over maximal strength or skill.

Benchmark Times for Hyrox Physical Fitness Test

• Elite: <19:00
• Advanced: 21:00-23:00
• Intermediate: 25:00-27:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Two 1000 m efforts and sustained, cyclical bodyweight work demand a strong aerobic base. Success comes from holding steady splits and minimizing rest across 20–30 minutes.
• Stamina (8/10): High-rep sets (lunges, wall balls) and continuous burpee work tax local muscular endurance in legs, hips, and shoulders, requiring repeated submaximal contractions without failure.
• Speed (5/10): Transitions and rep cadence matter, but the event is not a pure sprint. Moderately fast cycling with minimal breaks is the winning approach.
• Power (5/10): Burpee broad jumps and wall balls have an explosive element, but the workout rewards repeatability over peak output. Quick, efficient reps beat maximal efforts.
• Flexibility (3/10): Standard ROM: squat depth for wall balls, full extension in lunges, and overhead position for throws. Adequate ankle/hip mobility helps efficiency but extreme mobility isn’t required.
• Strength (2/10): No heavy external loading; strength is not the limiter. Athletes need enough baseline strength for solid wall-ball mechanics and efficient push-ups, not maximal force.

Scaling Options

Scale to: 800 m run/row, 35 burpee broad jumps, 60 lunges, 20 HR push-ups, 80 wall balls (6/4 kg) • Keep distances but do burpees to a line (step forward), 50 lunges, push-ups on a box, 70 wall balls (4/3 kg) • 600 m run/row, 30 burpees, 40 lunges, 15 push-ups (regular), 50 wall balls (light)

Scaling Explanation

These options preserve the workout’s aerobic grind and movement balance while reducing volume and/or difficulty to maintain continuous movement and proper mechanics within the intended time domain.

Intended Stimulus

A steady, aerobic grind that rewards consistent pacing and clean mechanics. You should feel slightly uncomfortable but in control, moving continuously with minimal rest. Monostructural pieces set your heart rate; bodyweight sections challenge rhythm and positioning; wall balls finish the job. Aim for sustainable splits and small planned breaks, not redline sprints.

Coach Insight

Pace the 1k run at your intended 1k row pace or slightly slower. Keep burpees smooth, not spiky. Quick transitions, shake out, then move. One tip: Break wall balls before you need to—short sets with 5–8 second rests beat late-set failure. Avoid: lunging too shallow, sloppy hand-release standards, and overpacing the first run. Keep breathing consistent on wall balls.

Benchmark Notes

Use these finish-time brackets to gauge pacing. If you’re above L4, keep transitions tight and break wall balls intentionally. L6–L8 should aim for steady, sustainable splits on run/row with small, quick wall-ball sets. L9 targets require unbroken push-ups, sharp burpee rhythm, and near-threshold monostructural pacing.

Modality Profile

Time is split between gymnastics (burpees, lunges, push-ups) and monostructural work (run, row), with a smaller weightlifting portion from wall balls. Expect roughly 40–50% of time on bodyweight tasks, 30–40% on run/row, and 15–25% on wall balls.

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