Power and engine
Three power stations with a climbing rep count, then a 3-2-1 threshold engine on run, row and ski.
Preview
Workouts
HYROX workouts from the gym floor
35 race-prep sessions as they were run in the gym: EMOMs, AMRAPs, zones, chippers and race-pace intervals, with Open and Pro options. Every workout shows its set-up and first block; the full session, with a timer that runs it for you, is part of the paid plans.
The full workout is in Athlete Pro, Club and White-label. See the plans
Ladders
Four ladders that climb and come back down, each pairing a sled or press movement with reps. Groups rotate.
Preview
EMOM 6, four rounds
Six minutes on the minute, four rounds, with a short or a long option. Then a finisher that grows every round.
Preview
All-Pro chipper
One long chipper at Pro weights, then ten short run-and-burpee rounds.
Preview
Station intervals and triplets
Pyramid intervals on four stations, then three erg-and-strength triplets with 50 wall balls each.
Preview
Eight-minute rounds × 6
Six rounds of eight minutes: a run, an erg and five race movements. Two minutes rest between rounds.
Preview
Five zones
Five zones of ten minutes. Run 700 or 1000 m, then fill the rest of the zone with two movements.
Preview
Three AMRAPs
Three 14-minute AMRAPs with three minutes recovery: sled pull, sled push and a pure engine block.
Preview
Race-pace pairs
Erg at race pace next to a race movement, 2:30 each, and get a little faster every round.
Preview
EMOM 7, two rounds
Seven minutes on the minute, twice, with the second round heavier and longer.
Preview
Run drills and pace intervals
Easy warm-up runs, running drills and strides, then nine reps alternating 300 m at 5 km pace and 500 m at 10 km pace.
Preview
E3MOM stations
Every three minutes a new station, the same set three times, two minutes rest. Five stations in pairs.
Preview
Conditioning and strength AMRAP
Four minutes of engine, four minutes of Pro strength, two minutes rest. Repeat.
Preview
Strength chipper
Eight strength movements with big rep counts, from overhead lunges to bench press. Load at about 60% of your 1RM.
Preview
EMOM 6 × 7 rounds, easy or hard
Six stations on the minute, seven rounds, each with an easy and a hard version.
Preview
Descending erg sets
Three blocks, groups rotate: an erg distance that drops every set, a strength move that climbs, and a fixed finisher.
Preview
Fifties chipper
Six stations of fifty with 500 or 800 m of ski, run or row between every station.
Preview
Pro ten-station circuit
Ten stations in pairs, 55 minutes: a 200 m run before every station, then a lane movement and a strength set.
Preview
Duo stations, 45 on 45 off
In pairs: four stations at 45 s on, 45 s off, then three 7-minute blocks of a run or row with a race station.
Preview
Short AMRAP and long chipper
A 2:45 opener of wall balls and push-ups, then a long chipper of ergs, sled and strength. Extra farmers carry if you finish early.
Preview
Dice game
A 25-minute game: roll a die and do the matching station from list 1, then roll for list 2. Twelve race-style options.
Preview
15-20-25-20-15 stations
Nine stations, five rounds: 15, 20, 25, 20 and 15 per station, Open or Pro. Calories on the ergs, meters on the sled.
Preview
Row, run, ski chipper
One long chipper: a 2 km row, a 1.5 km run and a 1 km ski, each followed by a block of strength and bodyweight work.
Preview
You go, I go
Two 25-minute partner blocks: a you-go-I-go circuit of six stations, then a ski and burpee ladder that grows every round.
Preview
Race sets, two levels
Four sets of runs, sled pull, burpee broad jumps, an erg and lunges, with 90 s rest. Pick level 1 or the longer level 2.
Preview
E3MOM sets and 100 wall balls
Four E3MOM sets of 9 minutes: a 300 m run and two moves, three times, then 3 min recovery. Bonus: 100 wall balls.
Preview
Spell your name
Every letter is a station. Open spells the first name, Pro the first and last name. Short name? Spell it again.
Preview
Pyramid supersets
Four supersets of five sets on a rep pyramid that peaks at 22. Supersets 1 and 2 at Open, 3 and 4 at Pro.
Preview
30-second partner swaps
Five rounds of five stations, swapping with your partner every 30 seconds. Then two run-and-erg circuits.
Preview
Erg and run ladder
Ski, run, row, run: pick 1, 1.5 or 2 km per leg. After every 500 m: burpee broad jumps, push-ups and sit-ups.
Preview
Singles or doubles chipper
A race-length chipper with a singles and a doubles version, then a sandbag lunge bonus that gets lighter as it gets longer.
Preview
E3MOM, five rounds
Three sets that rotate every three minutes, five rounds: a short run or erg, then two strength moves.
Preview
Cardio down, strength up
Cardio drops 3-2-1 minutes while strength climbs 1-2-3 minutes, on three pairs of stations. Then 1 km and 100 wall balls.
Preview
Duo AMRAPs and a 22-minute grind
Three 6-minute partner AMRAPs where partner A sets the pace, then a 22-minute AMRAP of runs, rows and strength.
Preview
E3MOM, eight stations
Eight race stations, a new one every three minutes, two rounds for 48 minutes of work. Pick option 1 or the longer option 2.
Preview
No workout matches these filters.