Hyrox Style Workout

02/07/25

Workout Breakdown

I liked the workout on 1/30/25 so much that I designed this as a slightly different version. It's an 8 exercise circuit completed for 2 rounds, for time.

Warm-up: 10-15 minutes

Circuit

(For time)

1. Run - 750-1,000 m (0.47-0.62 miles)
2. Sled Push - 50 m (*see notes for weights)
3. Rowing - 500-750 m (0.31-0.47 miles)
4. Walking Lunges - 60 m
5. Run - 750-1,000 m (0.47-0.62 miles)
6. Wall Balls - 40 reps (*see notes for weights)
7. Skierg - 500-750 m (0.31-0.47 miles)
8. Burpee Broad Jumps - 20 reps

2 Rounds

*Notes:
- Sled Push
  - Male = 335 lbs. (sled+250 lbs.)
  - Female = 225 lbs. (sled+135 lbs.)
- Lunges
  - Male = 50 lbs. (25 lbs. dumbbells x2)
  - Female = 30 lbs. (15 lbs. dumbbells x2)
- Wall Ball
  - Male = 20 lbs.
  - Female = 11 lbs.

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