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Workouts / Erg and run ladder

19 Jan 2026 · HYROX

Erg and run ladder

Ski, run, row, run: pick 1, 1.5 or 2 km per leg. After every 500 m: burpee broad jumps, push-ups and sit-ups.

  • Distance + bodyweight
  • 60 min
  • Open & Pro

Equipment: SkiErg, Rower

Pick a column: 1 km, 1.5 km or 2 km per leg

  • SkiErg
  • Run at HYROX pace
  • Row
  • Run at 5 km pace
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.
See the plansLog in

Run it with the timer: open the HYROX timer, pick Custom stations and type the stations of this workout.