HYROX trainingPower and engine
Three power stations with a climbing rep count, then a 3-2-1 threshold engine on run, row and ski.
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Workouts
Workouts
35 sessions from the gym floor. Every board shows its first block; the rest and the timer come with a plan.
The full workout is in Athlete Pro, Club and White-label. See the plans
HYROX trainingHYROX trainingLadders
Four ladders that climb and come back down, each pairing a sled or press movement with reps. Groups rotate.
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HYROX trainingEMOM 6, four rounds
Six minutes on the minute, four rounds, with a short or a long option. Then a finisher that grows every round.
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HYROX trainingAll-Pro chipper
One long chipper at Pro weights, then ten short run-and-burpee rounds.
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HYROX trainingStation intervals and triplets
Pyramid intervals on four stations, then three erg-and-strength triplets with 50 wall balls each.
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HYROX trainingEight-minute rounds × 6
Six rounds of eight minutes: a run, an erg and five race movements. Two minutes rest between rounds.
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HYROX trainingFive zones
Five zones of ten minutes. Run 700 or 1000 m, then fill the rest of the zone with two movements.
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HYROX trainingThree AMRAPs
Three 14-minute AMRAPs with three minutes recovery: sled pull, sled push and a pure engine block.
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HYROX trainingRace-pace pairs
Erg at race pace next to a race movement, 2:30 each, and get a little faster every round.
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HYROX trainingEMOM 7, two rounds
Seven minutes on the minute, twice, with the second round heavier and longer.
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HYROX trainingRun drills and pace intervals
Easy warm-up runs, running drills and strides, then nine reps alternating 300 m at 5 km pace and 500 m at 10 km pace.
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HYROX trainingE3MOM stations
Every three minutes a new station, the same set three times, two minutes rest. Five stations in pairs.
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HYROX trainingConditioning and strength AMRAP
Four minutes of engine, four minutes of Pro strength, two minutes rest. Repeat.
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HYROX trainingStrength chipper
Eight strength movements with big rep counts, from overhead lunges to bench press. Load at about 60% of your 1RM.
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HYROX trainingEMOM 6 × 7 rounds, easy or hard
Six stations on the minute, seven rounds, each with an easy and a hard version.
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HYROX trainingDescending erg sets
Three blocks, groups rotate: an erg distance that drops every set, a strength move that climbs, and a fixed finisher.
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HYROX trainingFifties chipper
Six stations of fifty with 500 or 800 m of ski, run or row between every station.
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HYROX trainingPro ten-station circuit
Ten stations in pairs, 55 minutes: a 200 m run before every station, then a sled or carry movement and a strength set.
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HYROX trainingDuo stations, 45 on 45 off
In pairs: four stations at 45 s on, 45 s off, then three 7-minute blocks of a run or row with a race station.
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HYROX trainingShort AMRAP and long chipper
A 2:45 opener of wall balls and push-ups, then a long chipper of ergs, sled and strength. Extra farmers carry if you finish early.
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HYROX trainingDice game
A 25-minute game: roll a die and do the matching station from list 1, then roll for list 2. Twelve race-style options.
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HYROX training15-20-25-20-15 stations
Nine stations, five rounds: 15, 20, 25, 20 and 15 per station, Open or Pro. Calories on the ergs, meters on the sled.
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HYROX trainingRow, run, ski chipper
One long chipper: a 2 km row, a 1.5 km run and a 1 km ski, each followed by a block of strength and bodyweight work.
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HYROX trainingYou go, I go
Two 25-minute partner blocks: a you-go-I-go circuit of six stations, then a ski and burpee ladder that grows every round.
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HYROX trainingRace sets, two levels
Four sets of runs, sled pull, burpee broad jumps, an erg and lunges, with 90 s rest. Pick level 1 or the longer level 2.
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HYROX trainingE3MOM sets and 100 wall balls
Four E3MOM sets of 9 minutes: a 300 m run and two moves, three times, then 3 min recovery. Bonus: 100 wall balls.
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HYROX trainingSpell your name
Every letter is a station. Open spells the first name, Pro the first and last name. Short name? Spell it again.
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HYROX trainingPyramid supersets
Four supersets of five sets on a rep pyramid that peaks at 22. Supersets 1 and 2 at Open, 3 and 4 at Pro.
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HYROX training30-second partner swaps
Five rounds of five stations, swapping with your partner every 30 seconds. Then two run-and-erg circuits.
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HYROX trainingErg and run ladder
Ski, run, row, run: pick 1, 1.5 or 2 km per leg. After every 500 m: burpee broad jumps, push-ups and sit-ups.
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HYROX trainingSingles or doubles chipper
A race-length chipper with a singles and a doubles version, then a sandbag lunge bonus that gets lighter as it gets longer.
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HYROX trainingE3MOM, five rounds
Three sets that rotate every three minutes, five rounds: a short run or erg, then two strength moves.
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HYROX trainingCardio down, strength up
Cardio drops 3-2-1 minutes while strength climbs 1-2-3 minutes, on three pairs of stations. Then 1 km and 100 wall balls.
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HYROX trainingDuo AMRAPs and a 22-minute grind
Three 6-minute partner AMRAPs where partner A sets the pace, then a 22-minute AMRAP of runs, rows and strength.
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HYROX trainingE3MOM, eight stations
Eight race stations, a new one every three minutes, two rounds for 48 minutes of work. Pick option 1 or the longer option 2.
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