10-Minute HYROX Finisher
Ten minutes bolted onto the end of a strength or running session to add race-specific fatigue without adding a whole workout. A descending ladder, so the reps get easier exactly as you get tired.
- 10 min
- intermediate
- Minimal kit
- Finisher
wall ball or dumbbells · open space
Trains Wall balls, Burpee broad jumps, Sandbag lunges
The session · 3 blocks · 15 min of work
01
Warm-up
2 minYou are already warm. This is a two-minute primer only.
- Air squats and arm swings 1 set · 2 min
02
Descending ladder for time
10 min20, 16, 12, 8, 4 reps of each movement. No planned rest.
- Wall balls 5 sets · 20-16-12-8-4 Unbroken every set. The ladder is designed so you can.
- Burpee broad jumps 5 sets · 10-8-6-4-2 Half the wall ball count each round.
- Walking lunges 5 sets · 20-16-12-8-4 Weighted if you have something to hold.
03
Cool-down
3 min- Walk and breathe 1 set · 2 min
- Quad and shoulder stretch 1 set · 30s each
Coaching notes
- Use this twice a week at most. It is a topping, and too much of it eats the recovery your main sessions need.
- Time it. Anything under 9 minutes means you should add a rung to the ladder next time.
- Descending ladders are psychologically easier than ascending ones, which is why they get finished.
scale the load before you scale the rest
The RoxHype app
This session, in a week that fits your race.
The app schedules it, times it, and moves the rest of the week when life gets in the way.
- Built from your race date and level
- Rebuilt every week from what you did
- Every station, every run, timed in the app
Where this fits
EMOM, AMRAP and finishers Clock-driven formats: every minute on the minute, as many rounds as possible, and short finishers. Wall balls times Typical and top-10% times from real races. Pick a target, then train for it. Put it in a plan Sequence it into a week built around your race date and weakest station.
How this type of session is used in the app
| Metcon sessions completed in the app | 9,104 |
| Metcon workouts saved in the app | 841 |
| Share of all 76,593 completed sessions | 11.9% |
| Average effort logged, all sessions | 6.8 / 10 |
These figures cover every metcon session logged in the RoxHype app, not just this one.
Two more like this
AMRAP 30 HYROX Workout Thirty minutes, one round of four station movements, as many rounds as you can hold. The long clock is deliberate: anything under 20 minutes rewards a sprint, and HYROX never rewards a sprint. Score is total rounds plus reps.
- 30 min
- advanced
- Full gym
- 40 min
- intermediate
- Full gym
Questions people ask
How do I scale this?
Sets, reps and rest are written for a intermediate athlete. Scale the load first and the rest second. If the movement falls apart, drop the weight before you add rest.
Where does this fit in a plan?
One session is a session. Sequence it into a week built around your race date and your weakest station on the training plan, or let the generator write one in the same format around your kit and time.
Which HYROX are you doing?
Tap your race. You get your weeks to go, the finish time to expect, and week 1 of a plan for it. Free.
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