The beauty of HYROX is that the race never changes — but your training should. Every week, we scout Instagram for creative, challenging, and downright brutal HYROX workouts that real athletes are using to crush their times.
Here are three hand-picked routines to fire up your training this week.
Workout 1: "Run-Row Burner"
(via @hyrox_hustle)
Focus: Cardio engine + pull power
Format:
- 1 km Run
- 500 m Row (at race pace split)
- Rest 60 sec
- Repeat 5 rounds
Pro Tips:
- Keep transitions tight — simulate race-day pacing
- Use proper rowing technique to refine stroke efficiency
Related Exercises: Rowing Machine, Running, Farmer's Carry, Sled Push
Workout 2: "Station Grinder"
(via @hyroxwarriortraining)
Focus: Strength endurance under fatigue
Format (For Time):
- 1 km Run
- 20 m Sled Push (heavy)
- 20 m sled pull (heavy)
- 1 km Run
- 100 wall balls (6–9 kg)
Pro Tips:
- Load sled heavier than race weight to build capacity
- Break Wall Balls into consistent sets for better pacing
Related Exercises: Sled Push, Sled Pull, Wall Ball, Walking Lunge
Workout 3: "Burpee Lunge Gauntlet"
(via @hyroxgrind)
Focus: Lower-body power + explosive transitions
Format:
- 1 km Run
- 20 Burpee Broad Jumps
- 100 m Walking Lunge (with plate or sandbag)
- 500 m SkiErg
- Repeat 3 rounds
Pro Tips:
- Keep burpees smooth and efficient for better energy management
- SkiErg: focus on hip drive, not just arm pull
Related Exercises: Burpee, Walking Lunge, SkiErg, Glute Bridge
How to Use These Workouts
- Rotate them across your training week, or plug them into your HYROX race-prep cycle
- Always warm up properly before tackling these intense sessions
- Track times and reps — progress comes from measurable improvements
- Scale as needed — adjust distances or weights based on your current fitness level
Training Schedule Suggestion:
- Monday: Run-Row Burner (endurance focus)
- Wednesday: Station Grinder (strength endurance)
- Saturday: Burpee Lunge Gauntlet (power + explosiveness)
Next Steps for Your HYROX Journey
If you enjoyed these workouts, make sure to check out our comprehensive guides:
- How Long Do You Need to Train for HYROX? — Complete training timelines
- HYROX vs CrossFit vs Spartan Race — Find where your strengths fit
- What Is HYROX — Complete beginner's guide
Remember: Consistency beats intensity. Pick one workout, master it, then progress to the next.