Power and engine

Three power stations with a climbing rep count, then a 3-2-1 threshold engine on run, row and ski.

Stations + intervals
60 min
Open & Pro

Equipment: Sled, Wall ball, Kettlebell, Sandbag, Rower, SkiErg

Warm-up

10 min easy run or ergs

Power: 3 stations, 6 min work / 2 min rest, 3 rounds

Station 1 (+1 rep each round): hand-release push-ups, sandbag lunges per leg (Open or Pro)
Station 2 (+2 reps each round): wall balls (Open), kettlebell swings overhead (M24 / W16)
Station 3 (+3 m each round): sled push (Open), burpee broad jumps

Engine: 3-2-1 threshold, 3 rounds

Round 1: 3 min run, 2 min row, 1 min ski
Round 2: 3 min row, 2 min ski, 1 min run
Round 3: 3 min ski, 2 min run, 1 min row

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 plans Log in

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