2k Row + 50 Wall Balls
A 2,000 m row immediately followed by 50 wall balls — a classic functional fitness benchmark adapted for Hyrox.
Aerobic capacity (rowing) plus full-body station tolerance under fatigue (wall balls). Bridges Hyrox station 5 (rowing) to station 8 (wall balls).
Hyrox athletes wanting a quick aerobic + station benchmark workout. Useful for tracking compound fitness across a prep cycle.
The workout
- Warm-up: 5 min easy row + 10 wall ball technique reps
- Block: 2,000 m row, then immediately 50 wall balls (6 kg / 4 kg)
Scoring
Total elapsed time including the transition.
Benchmark times
| Tier | Men | Women |
|---|---|---|
| Elite | Sub-10:00 | Sub-11:30 |
| Competitive | 10:00-12:00 | 11:30-13:30 |
| Good | 12:00-14:00 | 13:30-15:30 |
| Beginner | 14:00+ | 15:30+ |
Program notes
- Use this every 2-3 weeks during prep block.
- Track row split and wall ball split independently to identify the limiter.
- If the wall ball is much slower than usual, your aerobic base needs work.
Frequently asked questions
What's a good 2k row + 50 wall balls time for Hyrox?
Sub-12 minutes (men) or sub-13:30 (women) is competitive. Sub-10 is elite. The row should be sub-7:30 (men) or sub-8:30 (women) to leave fitness for the wall balls.
How does this workout translate to Hyrox?
It tests the rowing-to-wall-ball fatigue chain — Hyrox station 5 is the 1k row and station 8 is 100 wall balls. While not adjacent in the race, both are aerobic-strength endurance tests.
Related Hyrox workouts
- Full Hyrox Simulation — The complete Hyrox race format performed in training as a benchmark and race-pace dress rehearsal.
- 100 Wall Ball Test — Unbroken 100 wall ball reps for time at race weight (6 kg / 4 kg) and race target (10 ft / 9 ft).
Use the calculator to track progress
Run your improving 5K times and station benchmarks through our Hyrox time calculator to see how each fitness gain translates to your projected race finish.