Hyrox Workout Library

The closest you can get to race day without an entry fee. Complete every station in race order with 1 km treadmill runs between each. Do this once every 2–3 weeks — it's the single most effective Hyrox training session you can do.

Warm-up (5 min): 800 m easy jog, 10 leg swings each side, 10 arm circles, 5 inchworms

Focus on the first four stations where most people go out too fast and blow up. Practise starting conservative — if you sprint the SkiErg, the sled push will destroy you.

The back half is where races are won or lost. Your grip is gone, legs are heavy, and you still have four brutal stations left. Practise switching the sandbag shoulder every 25 m.

Pure cardiovascular punishment. This gets your heart rate to race-day levels and keeps it there. Two parts: an EMOM (every minute on the minute) followed by intervals.

Warm-up (5 min): 400 m jog, 10 burpees at easy pace, dynamic stretching

• ▶ Part 1 — EMOM for 12 minutes (repeat 4 times): Minute 1: 15 cal SkiErg · Minute 2: 15 cal Row · Minute 3: 6 Burpee Broad Jumps
• ▶ Part 2 — 4 Intervals: 400 m treadmill at 90% · 250 m Row at max · 60 s rest

Hyrox running totals 8 km across 8 separate 1 km efforts with functional work in between. This session trains your body to hit target 1 km pace over and over, even when fatigued. The 90-second rest simulates the time you spend transitioning to a station.

Warm-up (5 min): 10 min easy jog, 4 strides at race pace

The specific challenge of Hyrox is going straight from running into a functional station without slowing down. This session trains that transition — your legs are already burning when you hit the station. Repeat 4 rounds with minimal rest.

A 4-round circuit that hammers the push stations. Your legs and shoulders will be on fire. Total volume: 150 m sled push, 70 wall balls, 1,400 m SkiErg.

Warm-up (5 min): 400 m jog, 10 bodyweight squats, 10 push-ups, 20 shoulder circles

Most people fail Hyrox because their grip gives out by station 6. This session trains the forearm endurance your sled pull, farmers carry, and lunges demand.

Warm-up (5 min): 400 m jog, wrist circles, 30 s dead hang, 10 light KB swings

Burpee Broad Jumps destroy most Hyrox athletes because they go too hard early and can't sustain 80 m. This session builds the pacing discipline and specific endurance to get through all 80 m without stopping.

Warm-up (5 min): 5 min easy jog, 10 inchworms

• ▶ Set 1: 20 Burpee Broad Jumps at easy/conversational pace — learn the rhythm.
• ▶ Set 2: 1 km treadmill run (race pace) → immediately into 20 Burpee Broad Jumps.
• ▶ Set 3: 1 km treadmill run (race pace) → 30 Burpee Broad Jumps → 1 km cool-down run.
• ▶ Finisher: 3 × 10 Burpees (standard, no jump) for upper-body fatigue.

When you only have 20 minutes but want to feel like you just raced. 4 rounds for time — no warm-up needed beyond the first easy round.

Your sled push, sled pull, and farmers carry all run on posterior chain strength. This heavy gym day builds the deadlift, hip-hinge, and row power that directly transfers to your worst stations. Do this once a week in your base training phase.

Warm-up (5 min): 400 m easy row, 10 KB Romanian deadlifts, 10 glute bridges

SkiErg is all about lat strength and shoulder endurance. Wall balls need shoulder stability under load. This session builds the vertical pulling and pressing capacity your upper body stations demand.

Warm-up (5 min): 400 m easy row, 10 shoulder circles each direction, band pull-aparts

Wall Balls (75–100 reps) and Sandbag Lunges (100 m) are stations 7 and 8 — when your legs have nothing left. Strength-train your quad and glute capacity to still push hard at the end of a race.

Warm-up (5 min): 400 m easy jog, 10 goblet squats, 10 walking lunges, hip flexor stretch