HYROX
HYROX Ladder
The run stays the same while the station reps climb and then come back down.
- Level
- Intermediate
- Type
- HYROX session
The session
Rest only as long as you need between rounds. Try to run every 400 m within a few seconds of the first one.
| Round | Work |
|---|---|
| 1 | 400 m run, 10 wall balls, 10 m sandbag lunges |
| 2 | 400 m run, 20 wall balls, 20 m sandbag lunges |
| 3 | 400 m run, 30 wall balls, 30 m sandbag lunges |
| 4 | 400 m run, 20 wall balls, 20 m sandbag lunges |
| 5 | 400 m run, 10 wall balls, 10 m sandbag lunges |
Pacing
The way down is the useful part: it teaches you to keep running well once your legs are full of lunges.
Where people go wrong
Slowing the runs to recover from the stations. Hold the run pace and let the stations be where it hurts.
