HYROX Workouts

HYROX is a competitive fitness event that combines running with functional workouts to test endurance and strength. Each race is 8x1 km, with different functional exercises mixed in. Participants aim to complete the course as quickly as possible, while maintaining stamina and performance throughout.

HYROX: Aston

10 rounds for time

10 calories ski erg
10 burpees
10 calories row erg
10 dumb-bell thrusters

HYROX: Bosques De Las Lomas

FOR TIME

1000m ski erg
50 bodyweight walking lunges
750m row
40 sit ups
500m row
30 burpees to plate

HYROX: Crosby

FOR TIME

5 rounds

1000m run
30 wall balls

HYROX: Everly

AMRAP 15

20 burpee broad jumps
400m run

directly into

AMRAP 15

20 sandbag lunges
400m row

directly into

AMRAP 15

20 wall balls
400m ski erg

HYROX: Feuerbach

FOR TIME

4 rounds

20 devils press
20m sled push
20 burpees box jumps
20 wall balls
20m sled push

HYROX: Gumpa

AMRAP 15

10 burpees
15 calories row
20 wall balls

5 minutes rest

AMRAP 15

10 push ups
15 calories ski
20 lunges

HYROX: Hetfield

FOR TIME

30 - 20 - 10 - 20 - 30

calories ski erg
air squats
burpees

HYROX: Ipanema

FOR TIME

4 rounds

500m row erg
50m sandbag lunges
500m run
50m kettle bell farmers carry
500m ski erg
50 wall balls

HYROX: Joplin

FOR TIME

1000m run or ski or row
2 rounds
- 10 push-ups
- 20 burpees
- 30 sandbag lunges
1000m run or ski or row

HYROX: Liberdade

FOR TIME

200 wall balls

every 3 minutes perform 5 burpees

HYROX: Marrickville

FOR TIME

1000m run
100 burpees
1000m run
100 wall balls
1000m run
100 sandbag lunges
1000m run
100 sit ups

HYROX: Nicky

FOR TIME

15 - 10 - 5 - 10 - 15

calories ski erg
burpees
400m run

HYROX: Shibuya

FOR TIME

4 rounds

500m row erg
50m sled push
10 pull ups
500m ski erg
25 wall balls

HYROX: Stoneybatter

BLOCK 1:

6 rounds:

2:30min run
0:30min jogging recovery

3min rest into

BLOCK 2:

AMRAP 20

300m ski
20 dumbbell snatch
20 dumbbell push press

HYROX: Wilda

FOR TIME

6 rounds

400m run
20 wall balls
20 box step-ups with sandbag

HYROX: Zeeburg

3x 20min AMRAP

A. 20min AMRAP

500m run
20 sandbag lunges

B. 20min AMRAP

500m ski erg
20 burpees

C. 20min AMRAP

500m row
20m sled push

© Tobias Redmann

Help