The beauty of HYROX is that while the race itself never changes, your training should always evolve. 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 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.
- For 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)
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)
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