HYROX Workouts for the Week – August 18th, 2025: 3 HYROX Workouts We Found on Instagram

One of the best things about HYROX is its global community. Every week, athletes, coaches, and fitness creators post their HYROX-inspired workouts on Instagram. From creative race simulations to brutal sled sessions, these workouts showcase how versatile HYROX training can be.

If you're chasing your next PB or simply looking for new ways to structure your training, Instagram is a goldmine of inspiration. We’ve combed through Instagram this week (August 18th, 2025) to pick 3 standout HYROX workouts that are effective, creative, and race-ready.

Let’s break them down so you can add them to your own training plan.
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Workout 1: "The Engine Builder"
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Focus: Running endurance + compromised strength

Workout:

1. 1,000m Run
2. 30 Burpee Broad Jumps
3. 1,000m Run
4. 25 Wall Balls (6kg for men / 4kg for women)
5. 1,000m Run
6. 20 Hand-Release Push-Ups
7. 1,000m Run
8. 20 KB Deadlifts (2 x 24kg for men / 2 x 16kg for women)

Why It Works:
This workout is all about keeping your running economy sharp while layering in functional fatigue. By interspersing strength tasks between runs, you're teaching your body to hold pace even when your legs and lungs are screaming — exactly what HYROX demands.
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Workout 2: "The Sled Monster"
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Focus: Sled push/pull capacity + recovery runs

Workout:

• 200m Run (as fast as possible)
• 20m Sled Push (heavy)
• 200m Run
• 20m Sled Pull (heavy)
• 200m Run
• Rest 90 seconds
• Repeat for 6 rounds

Why It Works:
The sled is a make-or-break station for many competitors. This workout teaches you to hit the sled under elevated heart rate conditions, then recover just enough during your run. It conditions both your pushing/pulling strength and lactate clearance — two key components in HYROX.
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Workout 3: "Race Ready EMOM"

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Focus: Race simulation with controlled intensity

Workout (Every Minute on the Minute – 20 minutes):

• Minute 1: 10 Wall Balls
• Minute 2: 10 Burpee Broad Jumps
• Minute 3: 200m Run
• Minute 4: Rest
• Repeat x5 rounds

Why It Works:
This EMOM forces you to maintain consistent output under time pressure. The controlled rest ensures you don’t fully recover, mimicking the cumulative fatigue of a real HYROX race. It’s a brilliant session for sharpening both pacing and mental toughness.
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How to Use These Instagram Workouts in Your Training
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These workouts are designed to target key elements of HYROX: endurance under fatigue, sled performance, and pacing discipline. Here’s how to incorporate them into your training based on your fitness level:

• Beginner Athletes
  Start with Workout 3 (Race Ready EMOM) and reduce reps if needed to fit your current fitness level.
• Intermediate Athletes
  Incorporate Workout 1 (The Engine Builder) twice a month to build running durability and functional strength under fatigue.
• Advanced Athletes
  Challenge yourself with Workout 2 (The Sled Monster), progressively adding sled weight each week to boost your strength and conditioning.

💡 Tip: These are templates, so feel free to adjust the loads, distances, or reps to match your fitness level, but always focus on good form under fatigue.
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Final Takeaway
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Instagram is more than just a place to scroll — it’s a global HYROX training hub. By following how athletes and coaches program their sessions, you can find new ideas to challenge your endurance, strength, and mindset.

This week’s picks — The Engine Builder, The Sled Monster, and Race Ready EMOM — prove that simplicity and structure can be incredibly effective. Add these workouts to your training rotation, track your progress, and you'll be more than ready when HYROX day arrives.

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