hyrox Sample Workouts
the world series of fitness racing
Day 1 - hyrox
Warmup:
5 Minutes Easy on Treadmill/Bike/Rower
10 Air Squats
10 Per Side Dynamic Twisted Cross Stretch
10 x Four Point Squat
A. Back Squat @20X0, 4 tough reps x 3 sets
8/10 RPE (~75-80% of 1 rep max)
Rest As Needed Between Sets
B. 4 sets:
Front Rack Split Squat (Left) @20X0 x 8 reps
rest 1 minute
Front Rack Split Squat (Right) @20X0 x 8 reps
rest 1 minute
(*increase weight from last week or use a moderately tough weight)
C. Barbell Bench Press @20X0, 6 tough reps x 4 sets
rest 2 minutes between sets
*increase weight from last week or use a moderately tough weight)
D. Pronated (palms facing away) Pull-up @20X0, 7 tough reps x 4 sets
rest 2-2:30 minutes between sets
(banded if needed or sub for ring rows or inverted barbell rows if needed)
E. 20 Min EMOM:
1 - 6 Hand Release Push-Ups + 6 Step Down Box Jumps @ 20"/24"
2 - 10 Sandbag Reverse Lunges @ Hyrox Weight + 5 Lateral Burpees Over Sandbag
Hyrox Sandbag Weights:
10kg, 20kg, or 30kg
(the substitute for sandbag lunges are front rack dumbbell reverse lunges @moderately challenging weight)
F. 3 sets:
60 seconds Forearm Plank Hold
rest 1 minute between sets
Coaching Notes:
A. Starting today with back squat - 3 sets of 4 tough reps moving at a tempo of 2 seconds down, no pause, stand, no pause at the top before starting the next rep. Targeting 8/10 RPE with all sets.
If you do not have access to a barbell, substitute DB or KB front squats.
B. Moving into front rack split squats - 4 sets of 8 reps moving at a tempo of 2 seconds down, no pause, stand, no pause at the top before the next rep. Look to increase weight from last week.
If you do not have access to a barbell, substitute DB or KB front rack split squats.
C. Up next you have bench press - 4 sets of 6 tough reps moving at a tempo of 2 seconds down, no pause, press up, no pause at the top before the next rep. Look to increase weight from last week.
If you do not have access to a barbell, substitute dumbbell bench press.
D. Pronated Pull-ups up next - these are with palms facing away. Working to complete 4 sets of 7 tough reps, moving at a tempo of 2 seconds down, no pause, pull up, no pause at the top before beginning the tempo down again. Use a band or substitute ring rows or inverted barbell rows as needed.
E. 20 minute EMOM to follow. Minute 1, complete 6 hand release push-ups directly into 6 step down box jumps. Minute 2, complete 10 sandbag reverse lunges into 5 lateral burpees over the sandbag.
For your sandbag, aim to use your Hyrox division weight.
Look to finish each minute with a few seconds remaining to rest before going into the next minute.
If you do not have access to a sandbag, substitute front rack dumbbell reverse lunges @moderately challenging weight.
F. Finish up the day with 3 sets of 60 seconds of a forearm plank. Rest 1 minute between sets.
Day 2 - hyrox
Warmup:
50 High Knees
50 Butt-Kicks
20 Lateral Skips (Left)
20 Lateral Skips (Right)
2 Sets: 1 Set Easy/Light Weight/Effort, 1 Set Moderate Weight/Effort:
1-2 Minute Run
6 Dumbbell Snatches
1-2 Minute Row
6 Dumbbell Hang Power Cleans
1-2 Minute Ski
6 Dumbbell Push Presses
A. 8 Rounds @ Moderately Hard/Tempo/Sustainable Effort:
500m Run
10 Alternating Dumbbell Snatch @ Moderate Load
250m Row
10 Dumbbell Hang Power Clean @ Moderate Load
250m Ski
10 Dumbbell Push Press @ Moderate Load
**goal is pacing - all rounds should take roughly the same amount of time
Pick a weight that allows you to do 10 unbroken for each movement each round
B. 4 km Easy Run
Easy means easy :)
Coaching Notes:
A. We have a big conditioning piece today!
8 rounds at a moderately hard effort - something sustainable across all 8 rounds.
For your dumbbells, choose a moderate weight that you can move for all 10 reps unbroken. Control your breathing, thoughts, and just move through this work today. Feel out where you start to break down physically and mentally and visualize yourself completing each portion of this workout. Self talk in the third person works great when you need a pep talk!
B. After you complete 8 rounds, rest a bit then head into a 4km easy run.
Day 3 - hyrox
Warmup:
5 Minute Easy on Treadmill/Bike/Rower
2 Rounds:
10 Cat-Cows
10 Reps per side Front to Back Leg Swings
10 Reps Per side Lateral Leg Swings
10 Inchworms
A. Split Jerk:
1 set of 6 reps
1 set of 5 reps
1 set of 4 reps
1 set of 3 reps
1 set of 2 reps
Add weight each set
Rest as needed between sets
B. Deadlift: @20X0
4 tough reps x 4 sets (~75% 1RM)
rest as needed
C. 4 sets:
Single Arm Dumbbell Row (Left) @20X0 x 6-8 reps
rest 30 seconds
Single Arm Dumbbell Row (Right) @20X0 x 6-8 reps
rest 30 seconds
Dumbbell Rear Delt Fly @20X0 x 6-8 reps
rest 1-2 minutes between sets
D. EMOM x 10:
50ft Kettlebell Farmer Carry @ Hyrox Weight + 50ft Sandbag Carry @Heavy/Tough Weight
(Ideally more than hyrox weight)
Hyrox Kettlebell Weights:
2 x 16kg
2 x 24kg
E. 15 Min AMRAP:
300m Ski Erg
10 Broad Jumps
200ft Sled Push @ Light - Moderate Weight
15 Burpees to Plate
200ft Reverse Sled Drag @ Light - Moderate Weight
Aim for a sustainable Effort, rest as little as possible, move through it at approximately the same times per round.
Substitute for sled push: plate push
Substitute for sled drag: 10 goblet kettlebell squat cleans into 30 second wall sit
F. 3 sets:
Dumbbell Bicep Curl @20X0, 12 reps
(*increase weight from last week)
rest 30 seconds between sets
Dumbbell Skull Crusher @20X0, 12 reps
(*increase weight from last week)
rest 30 seconds between sets
Coaching Notes:
A. Starting today with split jerks - 5 sets of descending reps. As the reps go down, increase weight.
If you are new to Olympic lifting, make sure to stay light and focus on technique.
If you do not have access to a barbell, substitute with dumbbells.
B. Deadlift up next - 4 sets of 4 tough reps moving at a tempo of 2 seconds down, no pause, stand, no pause. We’re targeting about 8/10 RPE.
If you do not have access to a barbell, grab some dumbbells!
C. Moving into single arm db rows - complete 6-8 reps on the left side at a tempo of 2 seconds down, no pause, row in, no pause. Rest 30 seconds then complete the same on the right. Rest 30 seconds then complete 6-8 dumbbell rear delt raises at the same tempo.
Choose a weight that you can complete all 6-8 reps unbroken.
D. Next, you have a 10 minute EMOM. Each minute, complete a 50ft farmer’s carry into a 50ft sandbag carry. For your farmer’s carry, aim to use your Hyrox division weight. For your sandbag carry, aim to use heavier than your Hyrox division weight.
If you are unable to complete both 50ft targets within the minute, shorten the distance or move into 10 sets of 30 seconds farmer's carry + 30 seconds sandbag carry with 30 seconds of rest between each set.
E. 15 minute AMRAP to follow. Looking for moderate loads on the weighted portions.
Aim for an effort that is sustainable for the full 15 minutes. We want to avoid big rest periods and move consistently from piece to piece.
If you do not have access to a sled for sled push, substitute a plate push.
If you do not have access to a sled for the sled drag, substitute 10 goblet KB squat cleans into a 30s wall sit.
F. Finishing out the day with 3 sets of dumbbell bicep curls and skull crushers. Move at a tempo of 2 seconds down, no pause, raise up, no pause for both. Aim for tough sets with weights increasing from the previous week.
Day 4 - hyrox
Warmup:
50 High Knees
50 Butt-Kicks
20 Lateral Skips (Left)
20 Lateral Skips (Right)
2 Sets: First Set Easy, Second Set Moderate Effort
1-2 minutes Run
1-2 minutes Row
1-2 minutes Ski
A. 4 km Easy Run
B. Every 3 min x 21 sets @ Hard but Repeatable Pace:
Set 1: 2 minute Run
Set 2: 2 minute Row
Set 3: 2 minute Ski
*Aim for consistent paces every round
Coaching Notes:
A. After your warm up, get started with an easy 4km run. Rest a few minutes post run then move into part B.
B. Here we are working in 3 minute intervals for 21 sets. In those 3 minutes, you are completing 2 minutes of either a run, row, or ski, leaving 1 minute to rest before the next interval begins.
We are looking for a hard but repeatable pace, aiming for consistency between rounds.
Day 5 - hyrox
Warmup:
4 minutes easy Echo Bike
2 Sets:
30 seconds marching glute bridge
10 Cossack Squats (unweighted)
10 alternating lunges with thoracic rotation
10 bootstrap squats
A. Front Squat @20X0, 4 tough reps x 3 sets
8/10 RPE (~75-80% 1RM)
Rest as needed between sets
B. 4 sets:
Goblet Skater Squat (Left) @30X0 x 6 tough reps
rest 30 seconds
Goblet Skater Squat (Right) @30X0 x 6 tough reps
rest 30 seconds
(*increase weight from last week)
C. Barbell Hip Thrust on Bench, 6-8 tough reps x 4 sets
rest 1-2 minutes between sets
(*increase weight from last week)
D. 30 Min EMOM:
1 - 15 Wall Balls @14/20lbs to 9ft/10ft
2 - 25ft Sled Pull with Pulling Rope - fast - Hyrox weight
3 - 5 Devil's Press @ Moderate Load
4 - 10-15 V-Ups (or Sit-Ups)
5 - 15 second Echo Bike Sprint/Very Hard Effort
Hyrox Sled Pull Weights:
78kg
103kg
(substitute for sled pull with pulling rope: banded row/reverse march)
E. 3 sets:
Dumbbell External Rotation on Knee (Left) @30X0 x 10-12 tough reps
rest 30 seconds
Dumbbell External Rotation on Knee (Right) @30X0 x 10-12 tough reps
rest 30-60 seconds
Coaching Notes:
A. Starting today with front squats, you have 3 sets of 4 tough reps moving at a temp of 2 seconds down, no pause, stand, no pause. Here we are targeting 8/10 RPE for all sets.
If you do not have access to a barbell, substitute db or kb front squats.
B. Next you have 4 sets of goblet skater squats moving at a tempo of 3 seconds down, no pause, stand, no pause. Target 6 tough reps, aiming to increase weight from last week.
C. Moving to hip thrusts on a bench, you have 4 sets of 6-8 tough reps, aiming to increase weight from last week.
If you do not have access to a barbell or bench, substitute weighted glute bridges.
D. Up next you have a 30 minute EMOM. For your weighted movements, choose loads that you can complete all reps unbroken, aiming for 20-30 seconds of work.
If you do not have access to a sled for pulling, substitute banded rows/reverse march for 30 seconds.
E. Finishing up the day with 3 sets of dumbbell external rotations on your knee - 10-12 tough reps on the left side, rest 30 seconds, then repeat on the right side. For these, move at a tempo of 3 seconds down, no pause, raise up, no pause.
Day 6 - hyrox
Warmup:
50 High Knees
50 Butt-Kicks
20 Lateral Skips (Left)
20 Lateral Skips (Right)
5 Minute Veryyy Easy Jog
A. Easy Run:
Beginner:
2 Min Easy Effort Run/1 Min Walk x 10-15 Sets
Intermediate & Advanced:
45-60 Minute Easy Run
Coaching Notes:
A. Get warm then get into a long, easy run! Our target is 45 minutes, but scale up or down as needed.
If you are new to running or just getting back into it, aim for 15 sets of 2 minutes easy run, 1 minute walk.
If you have been running a while and feeling comfortable with longer duration running, aim for a 45 minute easy run and increase/decrease the distance as needed!
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