HYROX Benchmark AUG Week 1
💪 Standard

HYROX Benchmark AUG Week 1

intermediate·1 day
💪

How Standard works

Do each exercise for the given sets × reps. Rest between sets, then move to the next.

Day 1

Hyrox performance fitness Test

60 min
1

Running (HYROX)

400m

400 m
2

Sledpull

50m · 150kg

50 m
3

Erg Rowing

1km · 1 reps

1 km
4

Running (HYROX)

600m

600 m
5

Ski erg

1km · 1 reps

1 km
6

Burpees Over Rower

50 reps

50 reps
7

BikeErg

1km

1 km
8

Hand Release Push Ups Girls Gone Strong Womens Health Fitness

40 cal

40 cal
9

Run (Treadmill)

1km

1 km
10

Wall Balls

9kg · 100 reps

9 kg

Before You Begin

Watatan provides fitness and nutrition guidance for informational purposes only. Always consult a qualified physician or healthcare provider before starting any new exercise or nutrition program, especially if you have pre-existing medical conditions or injuries.

Exercise guidelines referenced from American College of Sports Medicine (ACSM) and World Health Organization (WHO) physical activity recommendations.