46 Hyrox Workouts (WODs)

Stone

Hyrox Workout of the Week

4 Rounds for Time
400 meter Row
12 Weighted Alternating Lunges
25 meter Sled Push
25 meter Sled Pull

Time Cap: 25 minutes

Hyrox ...

Bowie

Hyrox Workout of the Week

With a Running Clock for Load and Time
10-8-6-4-2 reps of:
Back Squats (increase weight each round)

Directly into, 30-20-10 reps of:*
Burpees
Alternating Lunges
V-Ups

*Time Cap: 20 minutes

Hyrox ...

Orbison

Hyrox Workout of the Week

EMOM for 20 minutes
4 Burpees
6 Air Squats
8 Sit-Ups

Hyrox, Interval ...

Hill

Hyrox Workout of the Week

For Time
50-40-30-20-10 reps of:
Air Squats
Mountain Climbers
10 meter Shuttle Run

Time Cap: 30 minutes

Hyrox ...

Custom Workout Program

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Richards

Hyrox Workout of the Week

5 Rounds for Total Calories in 75 minutes
200 meter Run
5 minute calorie SkiErg
5 minute calorie Row

Rest 3 minutes

Hyrox ...

Simmons

Hyrox Workout of the Week

For Time
800 meter Row
35 Back Squats
35 Push-Ups
35 Deadlifts
800 meter Row
Time Cap: 25 minutes

Hyrox ...

Legend

Hyrox Workout of the Week

Four Tabatas for Total Reps in 19 minutes
Tabata Burpees
Tabata Lunges
Tabata Sit-Ups
Tabata Air Squats
Rest 1 minute between Tabatas

Hyrox, Interval ...

Cooper

Hyrox Workout of the Week

10 Rounds for Time
10 Burpees
10 Air Squats
10 Push-Ups
10 Sit-Ups

Time Cap: 30 minutes

Hyrox ...

Vandross

Hyrox Workout of the Week

For Time
6 Rounds of:
15 calorie SkiErg
15 Burpees

Rest 5 minutes

Directly into, 3 Rounds of:
30 Wall Ball Shots (20/14 lb)
500 meter Row

Time Cap: 50 minutes

Hyrox ...

Williams

Hyrox Workout of the Week

3 Rounds for Total Reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Burpees
1 minute Box Jumps (24/20 in)
1 minute Lunges
1 minute Calorie Row
1 minute Rest

Hyrox ...

Clark

Hyrox Workout of the Week

For Time
10-9-8-7-6-5-4-3-2-1 Burpee Broad Jumps
200 meter Run

Hyrox ...

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Withers

Hyrox Workout of the Week

For Time
1,500 meter Run
50 Burpee Broad Jumps

1,000 meter Run
40 Burpee Broad Jumps

500 meter Run
30 Burpee Broad Jumps

Hyrox ...

Lennon

Hyrox Workout of the Week

For Time
5 Rounds of:
1,000 meter Run
25 Push-Ups

Rest 5 minutes

Then, 4 Rounds of:
500 meter Row

Rest 1 minute

Time Cap: 55 minutes

Hyrox ...

Timberlake

Hyrox Workout of the Week

Part A
5 Rounds for Load
8 Bench Presses
8 Deadlifts
8 Back Squats

Rest 3 minutes between rounds

Part B
10 Rounds for Time
250 meter Row
25 meter Burpee Broad Jumps
25 Sit-Ups

Time Cap: 40 minutes

Hyrox ...

Green

Hyrox Workout of the Week

For Time
5,000 meter Run

Directly into, 10 Rounds of:
10 Air Squats
10 Push-Ups
10 Sit-Ups

Finally into:
5,000 meter Run

Time Cap: 100 minutes

Hyrox ...

Rose

Hyrox Workout of the Week

2 Rounds for Time
400 meter Run
25 meter Walking Lunges
200 meter Run
25 meter Burpee Broad Jumps

Time Cap: 25 minutes

Hyrox ...

Marley

Hyrox Workout of the Week

For Time
Part A
5 Rounds of:
10 Bench Presses
10 Deadlifts
10 Back Squats
Part B
10 Rounds of:
500 meter Run (75% max effort)
Rest 3 minutes

Hyrox ...

Mercury

Hyrox Workout of the Week

For Time
5 Rounds of:
400 meter Run
25 meter Sled Push
Rest 5 minutes
Directly into, 5 Rounds of:
400 meter Run
25 meter Sled Pull
Time Cap: 45 minutes

Hyrox ...

Harris

Hyrox Workout of the Week

AMRAP in 20 minutes
5 Wall Walks
10 Burpee Broad Jumps
15 Air Squats
20 Sit-Ups

Hyrox ...

Carey

Hyrox Workout of the Week

For Time
5,000 meter Run
Every 3 minutes, perform:
10 Burpees
10 Plank Push-Ups
10 Alternating Lunges
Time Cap: 40 minutes

Hyrox ...

Lopez

Hyrox Workout of the Week

AMRAP in 60 minutes
800 meter Run
25 meter Sled Push
25 Wall Ball Shots (20/14 lb)
25 meter Sled Push

Hyrox ...

Verified Benchmark WODs

More WODs

Hyrox WODs

Stone

Bowie

Orbison

Hill

Custom Workout Program

Richards

Simmons

Legend

Cooper

Vandross

Williams

Clark

5X More WODs

Withers

Lennon

Timberlake

Green

Rose

Marley

Mercury

Harris

Carey

Lopez

Thank you

Verified Benchmark WODs

More WODs

Hyrox WODs

Stone

Bowie

Orbison

Hill

Custom Workout Program

Richards

Simmons

Legend

Cooper

Vandross

Williams

Clark

5X More WODs

Withers

Lennon

Timberlake

Green

Rose

Marley

Mercury

Harris

Carey

Lopez

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