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Hyrox Style Workout

2/14/25

Workout Breakdown

Warm-up: 10-15 minutes

Circuit (*see notes for weight)

(For time) 

  • A1. Run - 1 Km (0.62 miles)

  • A2. Sled Push - 50 m / 4 lengths

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  • B1. Run - 1 Km (0.62 miles)

  • B2. Front Rack Walking Lunges - 50 m / 4 lengths

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  • C1. Run - 1 Km (0.62 miles)

  • C2. Row - 600 m (0.37 miles)

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  • D1. Run - 1 Km (0.62 miles)

  • D2. Burpee Thrusters - 25 reps

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  • E1. Run - 1 Km (0.62 miles)

  • E2. Farmer's Carry - 2 Laps

  • Notes:

    • Sled Push

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

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

    • Front Rack Walking Lunges

      • Male = 45 lbs.​

      • Female = 25 lbs.

    • Burpee Thrusters​

      • Male = 30 lbs.​

      • Female = 15 lbs.

    • Farmer's Carry​

      • Male = 55 lbs. kettlebells​

      • Female = 35 lbs. kettlebells

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