HYROX training

Power and engine

6 Oct 2026 · Stations + intervals · 60 min · Open & Pro

Intervals: work for the set time, rest for the set time, repeat.
Rounds: do the whole list, then start again, for the given number of rounds.

Warm-up · 10 min

·Easy run or ergs

Power · 6 min · 3 rounds · 2 min rest between rounds

·Station 1Hand-release push-upsSandbag lunges per leg Open or Pro

·Station 2Wall balls OpenKettlebell swings overhead M24/W16 kg

·Station 3Sled push OpenBurpee broad jumps

Engine 3-2-1, round 1 · 3-2-1 min

1Run 3 min

2Row 2 min

3SkiErg 1 min

Engine 3-2-1, round 2 · 3-2-1 min

1Row 3 min

2SkiErg 2 min

3Run 1 min

Engine 3-2-1, round 3 · 3-2-1 min

1SkiErg 3 min

2Run 2 min

3Row 1 min

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.

See the plans Log in

Equipment: Sled, Wall ball, Kettlebell, Sandbag, Rower, SkiErg

Three power stations with a climbing rep count, then a 3-2-1 threshold engine on run, row and ski.