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Hyrox Style Workout

12/20/24

Workout Breakdown

Two timed-circuits. In and out in 45 minutes.

Warm-up: 10-15 minutes

Ciruit 1

2min on/30s off x8 (20 mins total)

  • A1. Run

    • A2. Wall Balls - (see notes for weights)

  • B1. Run

    • B2. Sled Push - (see notes for weights)

  • C1. Run

    • C2. Burpee Box Jumps​

  • D1. Run

    • D2. Sled Pull - (see notes for weights)

Rest: 5-minute break (or longer if needed).

Ciruit 2

2min on/30s off x8 (20 mins total)

  • Rowing

  • Walking Lunges

  • Curve Treadmill

  • Alternating Dumbbell Box Step-ups

  • Skierg

  • TRX Rows/Push-ups - 1 min on each

  • Notes:

    • Lunges and Step-Ups

      • Male = 45 lbs.​

      • Female = 25 lbs. 

    • Sled Push

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

      • Female = 225 lbs. (sled+135 lbs.)

    • Sled Pull

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

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

    • Wall Balls​

      • Male = 15 lbs.​

      • Female = 10 lbs.

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