“HYROX Endurance Mix”

Hyrox Workout
Hyrox Workout

Workout Description

A test of endurance and strength awaits you. This HYROX-inspired workout blends running, functional movements, and high-intensity exercises to challenge every aspect of your fitness.


Workout Structure:

  • 1km Run
  • 1000m Ski Erg
  • 1km Run
  • 80m Farmer’s Carry (Weight: 32/24 kg)
  • 1km Run
  • 80 Wall Balls (Weight: 9/6 kg)
  • 1km Run
  • 200m Sandbag Lunges (Weight: 25/15 kg)

Target Time Cap: 40 Minutes


Athlete Notes

Time Estimates and Target Time Cap:

  1. 1km Run:
    • Intermediate: 5-6 minutes
    • Advanced: 4-5 minutes
  2. 1000m Ski Erg:
    • Intermediate: 4-5 minutes
    • Advanced: 3-4 minutes
  3. 80m Farmer’s Carry:
    • Intermediate: 2-3 minutes
    • Advanced: 1-2 minutes
  4. 80 Wall Balls:
    • Intermediate: 4-6 minutes
    • Advanced: 3-4 minutes
  5. 200m Sandbag Lunges:
    • Intermediate: 5-6 minutes
    • Advanced: 4-5 minutes


Adding transition times and considering the repeated runs, an intermediate athlete might take approximately 40-48 minutes to complete the workout, while an advanced athlete could finish it in around 32-38 minutes.

Target Time Cap:

  • 40 Minutes


This time cap is set as a balanced challenge, encouraging athletes to maintain a steady pace and manage their energy throughout the different components of the workout.


  • 1km Run: Maintain a pace that’s challenging but sustainable. Keep your breathing steady.
  • 1000m Ski Erg: Use a strong, consistent pull. Engage your core and back.
  • Farmer’s Carry: Keep your shoulders back and core engaged. Focus on a brisk, steady pace.
  • Wall Balls: Aim for large sets but pace yourself to avoid burnout. Keep your squats consistent.
  • Sandbag Lunges: Maintain a steady rhythm. Focus on form and balance. Remember, you can’t drop the sandbag, so pace yourself accordingly.


Mental Toughness:

  • Stay focused and push through the challenging moments. Mental resilience will be key, especially during the lunges and final run.


Engagement Invitation: Share your experience and time in the comments. How did you find the balance between speed and endurance? Let’s encourage each other and share our fitness journeys!


Form and Technique: Remember, proper form is crucial, especially in fatigue. If you’re new to any of these exercises, seek guidance to ensure safe and effective execution.

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