HYROX Full-Body Ladder: Run, Pull, Carry

Hyrox
1h

Session objective (single stimulus)

High-output aerobic power + muscular endurance under HYROX-style fatigue (sustainable hard pace, minimal stoppage).

Class flow & equipment sharing plan

  • Work in pairs (A/B) sharing 1 treadmill or 1 cardio station when needed.
  • IGYG: while Partner A works, Partner B rests/sets up/records; switch immediately.
  • Aim for smooth transitions; loads should allow unbroken or 1 quick break per set.

Warm-up (12 minutes)

1) Pulse raise (4 min)

  • Easy pace, rotate by availability:
    • 2:00 Assault Bike or Rower
    • 2:00 SkiErg or light treadmill jog

2) Movement prep (6 min)

2 rounds (controlled):

  • 10 air squats + 5 squat jumps (low)
  • 8 alternating reverse lunges
  • 10 push-ups (scale to hands-elevated if needed)
  • 8 banded rows (or scap pull-ups x 6)
  • 20 jump rope singles (or 10 doubles)

3) Specific ramp (2 min)

  • 2 x 20 m sandbag front carry (light) + 10 wall balls (light)

Main block (40 minutes): HYROX Ladder (Escalera) — Partner IGYG

Time cap: 40:00

How it works

  • Complete ladder rungs 1 → 6.
  • Each rung = Run + Work.
  • Run is shared: total distance per rung is completed together, splitting as needed (e.g., 250 m each for a 500 m rung).
  • Work is IGYG: Partner A completes the full reps while Partner B rests; then switch next station (alternate who starts each station).

Ladder rungs (increase each rung)

Rung 1

  • Run: 500 m (split)
  • Then IGYG:
    • Wall balls x 10 (9–12 kg)
    • Pull-ups x 6

Rung 2

  • Run: 600 m
  • Then IGYG:
    • DB thrusters x 12 (2x15–22.5 kg)
    • Box jump overs x 10 (24/20 in)

Rung 3

  • Run: 700 m
  • Then IGYG:
    • Sandbag bear-hug carry 40 m (30–50 kg)
    • Burpee broad jumps x 8 (or 10 m total)

Rung 4

  • Run: 800 m
  • Then IGYG:
    • SkiErg 400 m
    • Battle rope power slams x 30 (count total slams)

Rung 5

  • Run: 900 m
  • Then IGYG:
    • Rower 500 m
    • KB front-rack reverse lunges x 16 total (2x16–24 kg)

Rung 6

  • Run: 1000 m
  • Then IGYG:
    • Barbell ground-to-overhead x 12 (40–60 kg; power clean + push press/jerk)
    • Jump rope x 60 singles (or 30 doubles)

Intensity guidance

  • Target: RPE 8–9 overall; you should be able to speak only 1–3 words during work.
  • Runs: strong but controlled (no redline before rung 4).
  • Stations: pick loads to keep sets unbroken or with one fast break.

Finisher (6 minutes): Density sprint (equipment-light)

EMOM 6 (alternate minutes)

  • Min 1,3,5: Assault Bike 12/9 cal (hard)
  • Min 2,4,6: Wall balls 14 reps (9–12 kg) Goal: consistent output; do not fail reps.

Cool-down (2 minutes, optional if time)

  • Easy walk + breathing reset, then quick lat/hip flexor stretch.
  • Running (treadmill): aerobic power, leg turnover; primary lower-body endurance.
  • Wall ball: squat + press/throw; quadriceps and glutes with shoulder endurance.
  • Pull-up: vertical pull; latissimus dorsi and elbow flexors with grip.
  • DB thruster: full-body squat-to-press; quads/glutes + shoulders/triceps.
  • Box jump over: plyometric lower body; calves/quads with coordination.
  • Sandbag carry: loaded carry; trunk bracing, glutes, upper back.
  • Burpee broad jump: mixed modal conditioning; chest/triceps + hips/legs.
  • SkiErg/Row: cyclical power-endurance; posterior chain and lats.
  • Battle ropes: upper-body power-endurance; shoulders/forearms with trunk stabilization.
  • Barbell ground-to-overhead: total-body force transfer; legs/hips + shoulders.
  • Jump rope: elastic lower-leg endurance; calves and coordination.

WOD Evaluation

35
Strength
88
Endurance
80
Volume

Muscle Groups Worked

Quadriceps
Gluteus Maximus
Gastrocnemius
Deltoid (Anterior)
Soleus

Exercises in this wod

Treadmill RunWall Ball ShotPull-upDumbbell ThrusterBox Jump OverSandbag Bear-Hug CarryBurpee Broad JumpSkiErgBattle Rope SlamsConcept2 RowKettlebell Front-Rack Reverse LungeBarbell Ground-to-OverheadJump RopeAssault Bike

Material

TreadmillWall ballPull-up barDumbbellsPlyometric boxSandbagSkiErgBattle ropesConcept2 RowerKettlebellsOlympic barBumper platesJump ropeAssault BikeResistance bandsMats

Technical Explanation

Global safety & pacing

  • This is a muscular endurance + aerobic power session: avoid early redline. Keep transitions tight but never rushed.
  • Prioritize quality reps; stop a set if technique breaks (especially overhead work).

Wall balls

  • Full depth consistent with your standard; drive through midfoot, keep chest tall.
  • Breathe: exhale on throw; avoid collapsing knees.

Pull-ups

  • Choose strict/kipping based on capacity; keep shoulders active (no dead hang collapse).
  • Break before grip failure to protect elbows/shoulders.

DB thrusters

  • Heels down, knees track over toes; finish with locked-out hips and arms.
  • Keep DBs close; avoid overextending lumbar spine overhead.

Box jump overs

  • Step down if fatigue rises; land softly with knees tracking.
  • Clear the box fully; no twisting under fatigue.

Sandbag bear-hug carry

  • Brace midline; short steps; keep bag high on torso to protect low back.
  • If back pumps, switch to lighter bag or front carry with bands.

Burpee broad jumps

  • Keep jumps submax (repeatable). Step down from push-up if needed.
  • Maintain neutral spine on the hinge and landing.

SkiErg / Rower

  • Drive with legs first, then hips, then arms; smooth return.
  • Avoid yanking with arms-only to protect elbows/shoulders.

Battle ropes

  • Athletic stance, ribs down; generate power from hips and core.
  • Keep shoulders packed; avoid shrugging.

Barbell ground-to-overhead

  • Use power clean + push press/jerk; no grinding reps.
  • Receive clean with elbows through; overhead: biceps by ears, ribs down.
  • If form degrades, reduce load immediately.

Jump rope

  • Small, relaxed jumps; wrists turn the rope. Stop before calves seize.

Adaptations

Beginner (preserve stimulus: steady hard aerobic + manageable reps)

  • Reduce ladder to rungs 1–4 only (500–800 m runs).
  • Wall balls: 6–8 reps (6–9 kg) to a lower target.
  • Pull-ups: banded or ring rows x 8.
  • DB thrusters: 2x7.5–12.5 kg, 8–10 reps.
  • Box: step-overs.
  • Sandbag: 20–30 m lighter carry.
  • Ski/Row: 250–350 m.
  • Barbell G2OH: 20–30 kg or DB push press x 10.
  • Jump rope: 40 singles.

Intermediate

  • Keep full ladder but cap total run at 500–900 m (skip rung 6 run increase: keep 900 m).
  • Wall balls: 9 kg (men) / 6–9 kg (women) 10 reps.
  • Pull-ups: 4–6 reps or banded.
  • DB thrusters: 2x12.5–17.5 kg.
  • Sandbag: 30–40 kg.
  • Barbell G2OH: 35–50 kg.

Advanced (as written)

  • Maintain unbroken sets where possible; transitions < 20–30 sec.
  • Optional performance goal: finish ladder with negative split on runs (rung 4–6 fastest average pace).

Equipment-limited / sharing tweaks

  • If no treadmill access: run outside measured 500–1000 m.
  • If only one erg: substitute with Assault Bike calories (Ski 400 m ≈ 12/9 cal; Row 500 m ≈ 14/11 cal).
  • If no sandbag: KB/DB front-rack carry 40 m (heavy).