Full Back Half
Four 1 km runs with stations 5 to 8 between them.
Coach's note
Race order from station 5. No rest between a run and the station that follows it.
The session
- 1
Warm-up Jog
1000 m · 6 min · 9.7–10.3 km/h · 5:50–6:11 /km
Easy conversational jog to open a session.
- 2
Compromised Run
4 sets · 1000 m · 5 min · 11.6–12.4 km/h · 4:51–5:09 /km
Run immediately after a station to train the transition.
- 3
Rowing
1000 m · 4 min
1000m row. Legs-back-arms, target a repeatable split.
- 4
Farmers Carry
1 set · 200 m
200m farmers carry. Tall posture, minimise drops.
- 5
Sandbag Lunges
1 set · 100 m
100m sandbag lunges. Knee kisses the floor every rep.
- 6
Wall Balls
1 x 75
75/100 wall balls. Break into planned sets before you have to.
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 Full Back Half 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 HYROX workouts
- Sled Combo1 km run, sled push, 1 km run, sled pull — three rounds.
- Wall Ball Finisher1 km at race pace straight into 100 wall balls, twice.
- Station IntervalsWall balls, SkiErg and sled push as repeats with fixed rest.
- Half SimulationFour 1 km runs broken by four stations, at race weight.
- Full Race SimulationAll eight runs and all eight stations in race order.