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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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