HYROX AMRAP
Twenty minutes: run, ski, wall balls, carry — repeat.
AMRAP
≈ 20 min
4 exercises
Coach's note
As many rounds as possible in 20 minutes. Log the rounds you actually finished.
The session
- 1
1km Run
4 sets · 400 m · 2 min · 12.7–13.5 km/h · 4:27–4:44 /km
Race-pace 1km repeat, the bread and butter of HYROX.
- 2
SkiErg
4 sets · 250 m · 1 min
1000m SkiErg. Strong hinge, full lockout, drive from the hips.
- 3
Wall Balls
4 x 10
75/100 wall balls. Break into planned sets before you have to.
- 4
Farmers Carry
4 sets · 50 m
200m farmers carry. Tall posture, minimise drops.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
Start HYROX AMRAP as a session on your phone, log every set as you go, and it counts towards your personal bests. Free, no credit card.
Start this workout freeMore AMRAP workouts
- Engine BuilderTwelve minutes of row, swing and burpee.
- Bodyweight 20Pull, dip, squat. Twenty minutes with almost nothing to set up.
- Run & Wall BallTwenty minutes alternating 400 metres and 20 wall balls.
- Sled & CarryFifteen minutes of push, pull and carry. No running at all.
- Five StationsThree rounds of five one-minute stations, a minute rest between.
- Long GrindThirty minutes at a pace you could hold for sixty.