Workouts / Cardio down, strength up
10 Dec 2025 · HYROXCardio down, strength up
Cardio drops 3-2-1 minutes while strength climbs 1-2-3 minutes, on three pairs of stations. Then 1 km and 100 wall balls.
Equipment: SkiErg, Rower, Dumbbells, Sled, Wall ball
Cardio 3-2-1 min, strength 1-2-3 min
- Every pair: 3 min cardio + 1 min strength, 2 + 2, then 1 + 3
- Ski + devil press (M10 / W6)
- Burpee broad jumps + sled push
- Row + sled pull (Open or Pro)
The full workout is in Athlete Pro, Club and White-labelEvery block, the weights per division and new workouts the day they land. The timer stays free.
Run it with the timer: open the HYROX timer, pick Custom stations and type the stations of this workout.