Hyrox Benchmark Workouts
Named Hyrox simulation tests, benchmark workouts, and key training sessions — all with scoring, benchmarks, and how to use them in your prep.
23 Hyrox-Specific & General Training Sessions
Browse full simulations, Norwegian 4×4 intervals, compromised running, station drills, and CrossFit-inspired conditioning workouts.
Full Hyrox Simulation
The complete Hyrox race format performed in training as a benchmark and race-pace dress rehearsal.
Mini Hyrox (4 + 4)
Half-distance Hyrox simulation — 4 km running plus 4 stations. The standard mid-cycle benchmark workout.
Hyrox 1k Repeats
8 × 1 km running with short rest — the gold-standard Hyrox running workout.
Compromised Running Test (1k Run + Station + 1k Run)
1 km run, then 100 wall balls (or chosen station), then immediately another 1 km run. Tests recovery from station fatigue.
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).
2k Row + 50 Wall Balls
A 2,000 m row immediately followed by 50 wall balls — a classic functional fitness benchmark adapted for Hyrox.
200 m Walking Lunges with Sandbag
Continuous 200 m of walking lunges with a sandbag — 2× the Hyrox sandbag lunges distance to build fatigue tolerance.