top of page

Hyrox Style Workout

1/23/25

Workout Breakdown

This workout combines two Hyrox-style stations with an 800 m run.

Warm-up: 10-15 minutes

Circuit

(For time) 

  • A1. Run - 800 m (0.5 miles) 

    • A2. Sled Push - 30 m​

    • A3. Walking Lunges - 60 m​

  • B1. Run - 800 m (0.5 miles) 

    • B2. Sled Pull - 30 m​

    • B2. Skierg - 750 m​

  • C1. Run - 800 m (0.5 miles) 

    • C2. Burpee Box Jump - 20 reps​

    • C2. Rowing - 750 m​

  • D1. Run - 800 m (0.5 miles)  

    • D2. Farmers Carry - 100 m​​

    • D2. Wall Balls - 50 reps​

1 Round

  • Notes:

    • Lunges

      • Male = 50 lbs. (25 lbs. dumbbells x2)​

      • Female = 30 lbs. (15 lbs. dumbbells x2)

    • Sled Push

      • Male = 335 lbs. (sled+250 lbs.)​

      • Female = 225 lbs. (sled+140 lbs.)

    • Sled Pull

      • Male = 225 lbs. (sled+140 lbs.)

      • Female = 170 lbs. (sled+85 lbs.)

    • Ball​

      • Male = 20 lbs.​

      • Female = 11 lbs.

    • Kettlebells (for Farmers Carry)​

      • Male = 55 lbs.​

      • Female = 35 lbs.

Want a plan tailored for you?

Comments
Share Your ThoughtsBe the first to write a comment.
  • alt.text.label.Instagram
  • LinkedIn

©2024 by Lifelong Lifestyles.

bottom of page