HYROX training

Duo AMRAPs and a 22-minute grind

1 Dec 2025 · Partner AMRAP + AMRAP · 45 min · Open & Pro

AMRAP: as many rounds as possible: keep cycling through the list until the time is up and count your rounds.
Zones: one exercise per zone for a fixed time, then move on to the next zone.
In pairs: one works while the other rests or holds; swap as written.

Duo AMRAPs · 3 × 6 min

1AMRAP 1Air bike (A) 500 mWall balls (B) max reps

2AMRAP 2Bulgarian split squats (A) 8 per legSled pull (B) max distance

3AMRAP 3Burpee box jumps (A) 10Sandbag clean and press (B) max reps

The full workout is in Athlete Pro, Club and White-labelEvery block, the weights per division and a timer that runs the whole session. The race timer stays free.

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Equipment: Air bike, Wall ball, Dumbbells, Sled, Box, Sandbag, Rower

Three 6-minute partner AMRAPs where partner A sets the pace, then a 22-minute AMRAP of runs, rows and strength.