5 Brutal HYROX Workouts to Push Your Limits.
1. “Sled Slayer”
Focus: Lower body strength, grip endurance, and explosive power.
Workout: Every 3 Minutes for 15 Minutes
1 Sled Push (25m)
1 Sled Pulls (25m) (using a HYROX competition rope)
20m Burpee Broad Jumps
How It Works:
Complete one full round every 3 minutes. Use the remaining time in each interval to rest. Can’t finish in time? Scale the distance to 15m or reduce sled weight.
2. “Row, Swing, Repeat”
Focus: Aerobic endurance, posterior chain, and core strength.
Workout: 20-Minute AMRAP
500m Row
20 Russian Kettlebell Swings (16kg/24kg)
15 Toes-to-Bar
10 Dumbbell Thrusters (15kg/20kg)
How It Works:
Maximise the number of rounds in 20 minutes. Adjust kettlebell or dumbbell weights based on your fitness level.
3. “The Wall Ball Nightmare”
Focus: Stamina, leg strength, and mental toughness.
Workout: For Time
1km Run
50 Wall Balls (4kg, 6kg/9kg)
500m Row
50 Wall Balls
1km Run
How It Works:
Complete all movements as fast as possible. Break the wall balls into manageable sets and pace the runs to save energy.
4. “Farmer’s Gauntlet”
Focus: Grip strength, upper body endurance, and functional fitness.
Workout: 18-Minute EMOM
Minute 1: 100m Farmer Carry (heavy kettlebells or dumbbells: 24kg/32kg)
Minute 2: 10 Hand-Release Push-Ups
Minute 3: 15 Air Squats
How It Works:
Repeat this sequence for 6 rounds. Adjust the farmer carry weight or distance to maintain intensity throughout.
5. “The HYROX Simulator”
Focus: Full-body conditioning and event preparation.
Workout: 24-Minute AMRAP
1km Run
50m Sled Push
50m Sled Pull
80m Burpee Broad Jumps
1km Row
50m Farmer Carry (24kg/32kg)
How It Works:
Complete as many rounds as possible in 24 minutes. This workout mimics HYROX stations to prepare your body for the event-day grind.