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Hyrox Style Workout
1/30/25
Workout Breakdown
This is a simple 6 exercise circuit completed for 3 rounds, for time.
Warm-up: 10-15 minutes
Circuit

(For time)
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1. Run - 750 m (0.47 miles)
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2. Sled Push - 50 m (*see notes for weights)
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3. Row - 750 m (0.47 miles)
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4. Walking Lunges - 60 m
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5. Run - 750 m (0.47 miles)
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6. Wall Balls - 30 reps (*see notes for weights)
3 Rounds
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*Notes:
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Sled Push
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Male = 335 lbs. (sled+250 lbs.)​
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Female = 225 lbs. (sled+135 lbs.)
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Lunges
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Male = 50 lbs. (25 lbs. dumbbells x2)​
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Female = 30 lbs. (15 lbs. dumbbells x2)
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Wall Ball
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Male = 20 lbs.​
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Female = 11 lbs.
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