Exercise Library

Clean and Jerk

Complete Olympic lift for full-body power

Hang Power Clean

Explosive pulling power from hang position

Push Jerk

Olympic jerk variation for explosive pressing

Split Jerk

Classic Olympic jerk technique

Power Snatch

Explosive full-body Olympic movement

Snatch Squat

Overhead squat for Olympic lifting strength

Push Press

Leg-assisted overhead pressing power

Overhead Squat

Ultimate mobility and stability challenge

Burpee Box Jump Over

HYROX station 3 - full-body explosive endurance

Rowing Sprint (Erg)

HYROX station 4 - cardiovascular power

Ski Erg Sprint

HYROX station 6 - upper body cardio power

Wall Ball Shot

HYROX station 7 - full-body coordination

Assault Bike Sprint

HYROX station 8 - total body cardio finish

Bear Complex

Multi-movement barbell complex for endurance

Double Under

Advanced jump rope for cardio conditioning

Devil's Press

Dumbbell burpee to overhead for conditioning

Shuttle Run

Agility and speed endurance training

Yoke Carry

Heavy loaded carry for strength endurance

Overhead Walking Lunge

Overhead stability with lower body endurance

Air Squat

High-rep bodyweight squat for endurance

Cat Pose

Spinal mobility and core activation

Cow Pose

Counter pose to cat for spinal extension

Child's Pose

Restorative pose for hip and back release

Downward Facing Dog

Foundation pose for hamstring and shoulder stretch

Warrior I

Strong standing pose for leg and hip strength

Warrior II

Side-facing warrior for hip opening

Warrior III

Balancing warrior for core and leg strength

Triangle Pose

Side bend for hamstring and lat stretch

Tree Pose

Standing balance pose for focus and stability

Mountain Pose

Foundation standing pose for posture

Chair Pose

Powerful pose for leg and core strength

Bridge Pose

Hip opening and glute strengthening pose

Camel Pose

Deep backbend for heart opening

Cobra Pose

Gentle backbend for spine extension

Fish Pose

Heart-opening pose for chest expansion

Wheel Pose

Advanced backbend for full-body opening

Seated Forward Fold

Hamstring and spine flexibility pose

Standing Forward Fold

Calming fold for hamstring and back release

Wide-Legged Forward Fold

Hip opening forward fold for inner thigh stretch

Pigeon Pose

Deep hip opener for flexibility

Bound Angle Pose

Hip opening seated pose for inner thighs

Goddess Pose

Wide squat pose for hip and thigh strength

Eagle Pose

Balancing twist for focus and flexibility

Low Lunge

Hip flexor stretch and leg strengthening

Twisted Lunge

Lunge with spinal twist for mobility

Lizard Pose

Deep hip opener lunge variation

Splits

Advanced flexibility pose for hip mobility

Lotus Pose

Classic meditation seat for hip flexibility

Compass Pose

Advanced seated twist and leg extension

King Pigeon

Advanced backbend with hip opening

Headstand

King of inversions for strength and balance

Bird of Paradise

Standing balance with leg extension

Hero Pose

Grounding seated pose for thigh stretch

Reclined Hero Pose

Deep quad stretch in reclined position

Shoulder Stand

Queen of inversions for circulation

Plow Pose

Deep inversion for spine and shoulders

Corpse Pose

Final relaxation pose for integration

Cow Face Pose

Hip and shoulder opening seated pose

Peacock Pose

Advanced arm balance for core strength

Flying Crow

Advanced arm balance transition

Firefly Pose

Challenging arm balance for core strength

Eight Angle Pose

Advanced twisted arm balance

Scorpion Pose

Advanced backbend and balance challenge

Forearm Stand

Inverted balance pose for upper body

Side Crow

Advanced arm balance pose

Seated Calf Raise

Isolated calf development for definition

Standing Calf Raise

Functional calf strength for power

Weighted Step-up

Loaded single-leg strength builder

Dead Bug

Core stability with limb coordination

Sumo Deadlift High Pull

Explosive pulling movement for power

Machine Shoulder Press

Controlled shoulder development

Weighted Plank Hold

Advanced core stability with load

Medicine Ball Slam

Explosive full-body power movement

Cable Crossover

Perfect chest isolation with cable tension

Assisted Pull-up

Progression tool for full pull-up strength

L-sit Hold (Rings)

Advanced gymnastic core strength

Cable Biceps Curl

Consistent tension bicep development

GHD Sit-up

Full range core exercise for strength

Single Leg Glute Bridge

Unilateral glute activation and strength

Box Jump

Explosive vertical power development

One-Arm Pull-up

Elite unilateral pulling strength

One-Arm Push-up

Ultimate unilateral pressing challenge

Boat Pose

Core strengthening balance pose

Shoulder Tap Push-ups

Core stability with pushing strength