“HYROX Endurance Challenge”

Hyrox Workout
Hyrox Workout

Workout Description

Embark on a journey that tests not just your physical prowess, but also your mental fortitude. This HYROX-inspired workout is a blend of endurance running, strength, and grit. Push your limits and discover what you’re truly capable of!


Workout Structure:

  • 1km Run
  • 100m Sled Push (Weight: 80 kg for men / 60 kg for women)
  • 1km Run
  • 100m Sled Pull (Weight: 80 kg for men / 60 kg for women)
  • 1km Run
  • 25 Burpee Broad Jumps
  • 1km Run
  • 1000m Row


Athlete Notes

Time Cap:

  1. 1km Run:
    • Intermediate: 5-6 minutes per km
    • Advanced: 4-5 minutes per km
  2. 100m Sled Push (80/60 kg):
    • Intermediate: 2-3 minutes
    • Advanced: 1-2 minutes
  3. 100m Sled Pull (80/60 kg):
    • Intermediate: 2-3 minutes
    • Advanced: 1-2 minutes
  4. 25 Burpee Broad Jumps:
    • Intermediate: 3-4 minutes
    • Advanced: 2-3 minutes
  5. 1000m Row:
    • Intermediate: 4-5 minutes
    • Advanced: 3-4 minutes


Adding transition times and considering the repeated runs, an intermediate athlete might take approximately 35-45 minutes to complete the workout, while an advanced athlete could finish it in around 27-35 minutes.


Given these estimates, a realistic target time cap could be:

  • Intermediate Athletes: 45 minutes
  • Advanced Athletes: 35 minutes


This time cap provides a challenging yet achievable goal for athletes at different levels, encouraging them to maintain a good pace while managing their energy efficiently throughout the workout.


  • 1km Run:
    • Select a pace that’s challenging yet sustainable. Think about a pace where you can speak a few words but not hold a conversation. This will help preserve energy for the strength components.
  • 100m Sled Push/Pull:
    • Maintain a steady, consistent pace. Focus on driving through your legs and keep your core engaged.
  • Burpee Broad Jumps:
    • Pace yourself and aim for steady, controlled movements. Use your arms to generate momentum for the jumps.
  • 1000m Row:
    • This is where you can push harder. Keep a strong and consistent stroke, driving through your legs.
  • Pacing & Rest:
    • Try to avoid stopping during the sled push/pull and sandbag lunges, as you’re not allowed to drop the sandbag. Instead, find moments to catch your breath during the transitions or the rowing segment.
  • Mental Strength:
    • Mental resilience is key in this workout. Stay focused, keep pushing, and remember why you started.


Form and Technique: Always prioritize proper form, especially during weighted movements. If you’re new to any of these exercises, consult with a trainer to ensure safety and effectiveness.


Your mind is just as important as your body in this challenge. Embrace the discomfort, focus on your goals, and push through the tough moments. You’re stronger than you think!


We’d love to hear about your experience! Share your completion time and thoughts in the comments. Let’s motivate and inspire each other on this fitness journey!



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