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Hyrox Style Workout

2/21/25

Workout Breakdown

I've called this workout the "Sandwich." It starts with 3 km of running, then a series of Hyrox exercises, and ended with another 3 km of running (compromised).

Warm-up: 10-15 minutes

Workout (*see notes for weight)

(For time) 

  • A. Run - 3 Km (1.86 miles)

​​

  • B1. Skierg - 600 m

  • B2. Sled Push - 25 m / 2 lengths

  • B3. Sled Pull - 25 m / 2 lengths

  • B4. Burpee Broad Jump - 50 m / 4 lengths

  • B5. Rowing - 600 m

  • B6. Farmer's Carry - 120 m / 2 laps

  • B7. Walking Lunges - 60 m / 5 lengths

  • B8. Wall Balls - 60 reps

​​

  • C. Run - 3 Km (1.86 miles)

  • Notes:

    • 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.)

    • Lunges

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

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

    • Farmer's Carry​

      • Male = 55 lbs. kettlebells​

      • Female = 35 lbs. kettlebells

    • Wall Ball​

      • Male = 15 lbs. ​

      • Female = 11 lbs. 

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