5 k with Stops
A 5 k run, stopping every five minutes for push-ups and squats.
Conditioning
≈ 38 min
3 exercises
Coach's note
Every five minutes of running, stop for 10 push-ups and 10 squats, then carry on. Getting going again with heavy legs is the point — it is what every HYROX run asks of you.
The session
- 1
Easy Run
5000 m · 30 min · 9.7–10.3 km/h · 5:50–6:11 /km
Conversational aerobic run.
- 2
Push-Up
6 x 10
Hands under shoulders, body in one line. Knees down to scale it.
- 3
Air Squat
6 x 10
Hips below knees, heels down, chest up.
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 5 k with Stops 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 Conditioning workouts
- Bike & RunFive rounds of 30 calories and 800 metres.
- Shuttle & BurpeeShort shuttles paired with burpees, eight rounds.
- Upper CircuitRopes, skipping and ski — nothing for the legs.
- The 7-Minute WorkoutThirty seconds on, ten off, round a room with a chair in it.
- Band HIITForty seconds on, twenty off, five rounds of six moves.