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Hyrox Style Workout

9/26/24

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 - 1 Km (0.62 miles)

  • 2. Sled Push - 25 m (*see notes for weights)

  • 3. Row - 500 m (0.31 miles)

  • 4. Burpee Box Jumps - 25 reps

  • 5. Run - 1 Km (0.62 miles)

  • 6. Thrusters - 20 reps (*see notes for weights)

3 Rounds

  • Notes:

    • Sled Push

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

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

    • Thrusters​

      • Male = 35 lbs.​

      • Female = 15 lbs.

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