67 Hyrox Workouts (WODs)

Lewis

Hyrox Workout of the Week

AMRAP in 30 minutes
500 meter Row
50 Lunges
500 meter Ski Erg
50 Air Squats
500 meter Run
50 Push-Ups

Hyrox ...

Smith

Hyrox Workout of the Week

For Time (with a Partner)
30-20-10-20-30 reps of:
Calorie Row
Wall Ball Shots (20/14 lb)
Burpees
Time Cap: 25 minutes

Hyrox ...

André

Hyrox Workout of the Week

For Time
1,000 meter Row
50 Burpees
800 meter Row
40 Burpees
600 meter Row
30 Burpees
400 meter Row
20 Burpees
200 meter Row
10 Burpees
Time Cap: 40 minutes

Hyrox ...

Richie

Hyrox Workout of the Week

2 Rounds for Time
500 meter Ski Erg
20 Burpees
20 Wall Ball Shots (20/14 lb)
500 meter Row
Time Cap: 25 minutes

Hyrox ...

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Jones

Hyrox Workout of the Week

AMRAP in 30 minutes
400 meter Run
30 Air Squats
400 meter Run
15 Push-Ups
400 meter Run
30 Burpee Broad Jumps

Hyrox ...

Cash

Hyrox Workout of the Week

AMRAP (with a Partner) in 20 minutes
20 calorie Ski Erg
20 Sandbag Lunges
20 Burpee Broad Jumps

Hyrox, Partner/Team ...

Berry

Hyrox Workout of the Week

10 Rounds for Time (with a Partner)
300 meter Ski Erg
20 Wall Ball Shots (20/14 lb)
25 meter Sled Pulls
Time Cap: 60 minutes

Hyrox, Partner/Team ...

Nicholas

Hyrox Workout of the Week

For Time
2,000 meter Run
Rest 5 minutes
100 Burpees
Rest 5 minutes
2,000 meter Run

Time Cap: 50 minutes

Hyrox, Christmas ...

Gabriel

Hyrox Workout of the Week

3 Rounds for Time
25 meter Farmer's Carry
25 meter Walking Lunges
25 Kettlebell Swings
25 Goblet Squats

Time Cap: 25 minutes

Hyrox ...

Miami Edition

Hyrox Workout of the Week

Every Minute on the Minute for 10 minutes
12 Wall Ball Shots (20/14 lb)

Hyrox ...

Morrison

Hyrox Workout of the Week

Three Parts with a Running Clock
Part A
10 Rounds of:
30 second Sprint
30 second Rest

Part B
4 Rounds for Time
20 Wall Ball Shots (20/14 lb)
10 Alternating Kettlebell Lunges (2x24/16 kg)

Part C
2 Rounds for Load
25 meter Sled Push

Hyrox ...

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King

Hyrox Workout of the Week

For Time
10-8-6-4-2 Deadlifts (increase load every round)

Then, 2 Rounds of:
40 Box Jumps (24/20 in)
40 Alternating Lunges
40 calorie Row
40 Sit-Ups
40 Wall Ball Shots (20/14 lb)

Time Cap: 30 minutes

Hyrox ...

Presley

Hyrox Workout of the Week

4 Rounds for Time
1,000 meter Run
25 meter Sled Push
1,000 meter Run
25 meter Sled Pull

Time Cap: 80 minutes

Hyrox ...

Turner

Hyrox Workout of the Week

With a Running Clock for Total Reps
4 Rounds of:
30 second Farmer's Carry (as heavy as possible)
30 second Rest
Then, 4 Rounds of:
5 Strict Pull-Ups
30 second Rest
Finally, AMRAP in 30 minutes of:
400 meter Run
25 Wall Ball Shots (20/14 lb)
400 meter Run
25 meter Sled Push
400 meter Run
25 Wall Ball Shots (20/14 lb)

Hyrox ...

Starr

Hyrox Workout of the Week

For Time
1,600 meter Run
30 Mountain Climbers
1,200 meter Run
30 Alternating Kettlebell Lunges (2x24/16 kg)
800 meter Run
30 Goblet Squats (24/16 kg)
400 meter Run
30 Wall Ball Shots (20/14 lb)
Time Cap: 45 minutes

Hyrox ...

Winehouse

Hyrox Workout of the Week

15 Rounds for Total Reps
5 Rounds of:
25 meter Sled Push
90 second Rest

Then, 5 Rounds of:
25 meter Sled Pull
90 second Rest

Finally, 5 Rounds of:
1 minute Wall Ball Shots (20/14 lb)
30 second Rest
1 minute Burpee Broad Jumps
30 second Rest
1 minute Row for Calories
30 second Rest
1 minute 10 meter Shuttle Runs
30 second Rest

Hyrox ...

Zuma

Hyrox Workout of the Week

10 Rounds for Total Reps in 20 minutes
40 second Air Squats
40 second Burpees
40 second Sit-Ups

Hyrox ...

Streisand

Hyrox Workout of the Week

AMRAP in 45 minutes
From 0:00-20:00, AMRAP of:
25 Wall Ball Shots (20/14 lb)
400 meter Run
Rest 5 minutes
From 25:00-45:00, AMRAP of:
25 Burpee Broad Jumps
400 meter Row

Hyrox ...

Braxton

Hyrox Workout of the Week

3 Rounds for Time
800 meter Run
50 Weighted Step-Ups (24/20 in, 2x50/35 lb)
50 Push-Ups

Time Cap: 45 minutes

Hyrox ...

Elliott

Hyrox Workout of the Week

For Time
10-9-8-7-6-5-4-3-2-1 Burpees
400 meter Run
Time Cap: 35 minutes

Hyrox ...

Costello

Hyrox Workout of the Week

10 Rounds for Time
400 meter Run

Rest 2 minutes

Hyrox ...

Verified Benchmark WODs

More WODs

Hyrox WODs

Lewis

Smith

André

Richie

Custom Workout Program

Jones

Cash

Berry

Nicholas

Gabriel

Miami Edition

Morrison

5X More WODs

King

Presley

Turner

Starr

Winehouse

Zuma

Streisand

Braxton

Elliott

Costello

Verified Benchmark WODs

More WODs

Hyrox WODs

Lewis

Smith

André

Richie

Custom Workout Program

Jones

Cash

Berry

Nicholas

Gabriel

Miami Edition

Morrison

5X More WODs

King

Presley

Turner

Starr

Winehouse

Zuma

Streisand

Braxton

Elliott

Costello

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