Workout Description
1100 runSkiRunSled pushRunSandbag pullRunBurpee broad jumpsRunKb farmersRunSandbag lungesRun80 Wall balls700 Run
Why This Workout Is Hard
This workout combines significant running volume (1800m total) with multiple grip-intensive and metabolically demanding stations in continuous succession. The lack of structured rest between movements creates cumulative fatigue, particularly affecting grip strength and cardiovascular capacity. While individual elements aren't extreme, the combination of endurance running with strength/power movements like sled pushes, sandbag work, and farmers carries, plus 80 wall balls, creates a challenging multi-modal test lasting 25-35 minutes for most athletes.
Benchmark Times for Hyrox Practice
- Elite: <24:00
- Advanced: 27:00-30:00
- Intermediate: 33:00-36:00
- Beginner: >60:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): Extensive running combined with continuous movement stations creates massive cardiovascular demand over an extended duration with minimal rest opportunities.
- Stamina (8/10): High-volume wall balls plus sustained effort across multiple movement stations will severely test muscular endurance in legs, shoulders, and grip.
- Speed (7/10): Continuous transitions between running and stations with no programmed rest demands quick movement cycling and efficient pacing throughout.
- Power (6/10): Burpee broad jumps and wall balls are explosive movements, but power output will decline significantly due to fatigue accumulation.
- Strength (4/10): Sled push, sandbag carries, and farmers walks provide moderate strength demands, but focus remains on endurance over maximal loads.
- Flexibility (3/10): Sandbag lunges and wall balls require moderate hip and shoulder mobility, while other movements demand basic range of motion.
Movements
- Wall Ball
- Sandbag Lunge
- Ski Erg
- Farmers Carry
- Sandbag Rope Pull
- Burpee Broad Jump
- Run
- Sled Push
Scaling Options
Reduce run distances to 800m/500m. Use lighter sandbag (30/20 lbs vs 50/35 lbs). Substitute step-ups for sandbag lunges. Reduce KB weight by 10-15 lbs for farmers carry. Scale wall balls to 14/10 lbs and reduce reps to 60. Replace burpee broad jumps with regular burpees. Reduce sled weight by 25-50%. Use lower damper setting on ski erg (3-5 vs 6-8).
Scaling Explanation
Scale if you cannot maintain aerobic pace throughout or if any single movement will cause extended rest periods. Athletes should be able to complete each station within 60-90 seconds maximum. If wall balls would take longer than 8-10 minutes alone, reduce weight and reps. The goal is continuous movement for 20-30 minutes at moderate intensity rather than stopping frequently due to strength limitations. Prioritize maintaining the intended time domain over hitting prescribed loads.
Intended Stimulus
Long aerobic capacity workout targeting 25-35 minutes in the oxidative energy system. This is a multi-modal endurance challenge that tests sustained power output across varied movement patterns while managing fatigue accumulation. Primary focus is aerobic conditioning with secondary emphasis on functional strength endurance and mental resilience through equipment transitions.
Coach Insight
Pace the initial 1100m run at 70-75% effort to preserve energy for the circuit. Break the circuit into manageable chunks - aim for 30-45 seconds per station with quick 10-15 second transitions. On ski erg, maintain consistent damper setting and focus on legs driving the movement. Keep sled pushes low and drive through legs. Sandbag pulls should be steady, controlled reps. Burpee broad jumps are the metabolic crusher - break into sets of 3-5 early. KB farmers carry should be unbroken if possible. Sandbag lunges will test grip and legs when fatigued - alternate legs each rep. Wall balls at the end will be brutal - break into sets of 10-15 and focus on full depth squat. Finish strong on the 700m run even when legs are heavy.
Benchmark Notes
This is a complex multi-modal chipper with significant running volume (1800m total) plus varied strength/conditioning movements. Breaking down by segments: 1) 1100m run: 4:30-6:30 depending on level, 2) Ski erg: ~1:30-2:30, 3) Sled push: ~1:00-2:00, 4) Sandbag pull: ~1:00-2:00, 5) Burpee broad jumps: ~1:30-3:00, 6) KB farmers carry: ~1:00-2:00, 7) Sandbag lunges: ~2:00-4:00, 8) 80 Wall balls: ~3:00-6:00 (referencing Karen anchor of 420-480 sec for 150 wall balls, scaling down proportionally), 9) 700m run: ~3:00-4:30. Total fresh time estimate: 18-32 minutes. Applied fatigue multipliers of 1.2-1.5x for later movements due to accumulated fatigue, plus 30-60 seconds total transition time between stations. The wall ball segment anchors to Karen (150 wall balls: L10 420-480 sec, L5 600-720 sec, L1 900-1020 sec), scaling to 80 reps gives approximately L10 225-256 sec, L5 320-384 sec, L1 480-544 sec. Combined with the substantial running volume and varied movement pattern, this creates a long chipper similar to extended Hero WODs. Final targets: L10: 24:00, L5: 36:00, L1: 60:00.
Modality Profile
8 movements total: 2 Gymnastics (Burpee Broad Jump, Sandbag Lunge), 4 Monostructural (Run, Ski Erg, Sled Push, Sandbag Pull), 2 Weightlifting (Kettlebell Farmer's Carry, Wall Ball). Breakdown: 2/8=25% G, 4/8=50% M, 2/8=25% W.
