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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)

1. Run - 750 m (0.47 miles)
2. Sled Push - 50 m (*see notes for weights)
3. Row - 750 m (0.47 miles)
4. Walking Lunges - 60 m
5. Run - 750 m (0.47 miles)
6. Wall Balls - 30 reps (*see notes for weights)

3 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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