HYROX is 8 x 1km runs with a station after each one, and most people train exactly half of it. These workouts train the whole thing: running under fatigue, station efficiency, grip, and pacing.
Race weight means your division’s load. Sled weights include the sled, wall ball targets are 10ft men and 9ft women, and burpee broad jumps are chest to floor with a two-foot jump. Tap 🎞 for a movement video.
One thing before you start. Half the race is running, and for most gym-strong athletes that’s the gap: the 8-Week Running Program is 4 sessions a week, RPE based. If you want the lifting in there too, the Complete Hybrid Program: Lift & Run is 10 weeks of both. Neither is race prep. That’s what this page is for.
| Station | Women Open | Men Open | Women Pro | Men Pro |
|---|---|---|---|---|
| Sled push | 102kg | 152kg | 152kg | 202kg |
| Sled pull | 78kg | 103kg | 103kg | 153kg |
| Farmer’s carry | 2x16kg | 2x24kg | 2x24kg | 2x32kg |
| Sandbag lunge | 10kg | 20kg | 20kg | 30kg |
| Wall ball | 4kg | 6kg | 6kg | 9kg |
Workout 1: The Negative Splitter
4 to 6 Rounds, each faster than the last
500m Row
50m (165ft) Sled Push
500m Run
Rest 2 minutes between rounds
Race weight. Start round 1 slower than feels right, last round is your fastest. Scale: 3 rounds, rest 3 minutes. Advanced: rest 90 seconds.
Workout 2: Zone 4 Cruise Control
5 Rounds
400m Run
250m Ski
20 Wall Balls
250m Row
Rest 90 seconds between rounds
Race weight. One pace you can hold, short phrases only, every round within 10 seconds of the others. Scale: 3 rounds, rest 2 minutes. Advanced: 7 rounds, rest 60 seconds.
Workout 3: The 50-Minute Grind
5 Windows of 10 Minutes, move the entire time
0 to 10: rotate 250m Row + 15 Wall Balls
10 to 20: rotate 250m Ski + 20m (65ft) Farmer’s Carry 🎞
20 to 30: rotate 400m Run + 10 Sandbag Lunge Steps
30 to 40: rotate 250m Row + 15 Wall Balls
40 to 50: rotate 400m Run + 20m (65ft) Farmer’s Carry
No rest, walking between counts as moving
Conversational pace. Farmer’s carry heavier than race weight, wall ball at race weight. Two rounds per window is the floor. Scale: 40 minutes, drop the last window. Advanced: 3 rounds per window at the same easy effort.
Workout 4: 6-5-4-3-2-1 Countdown
2 Rounds
6 minutes Row
5 minutes Run
4 minutes Ski
3 minutes Farmer’s Carry 🎞
2 minutes Burpee Broad Jumps 🎞
1 minute Wall Balls
Rest 2 minutes between rounds
Race weight. Continuous inside the round, straight from one to the next. Score: total distance on row, run and ski. Scale: rest 3 minutes. Advanced: 3 rounds.
Workout 5: EMOM Pacing Discipline
EMOM 35 Minutes (7 Rounds)
Minute 1: 12 / 9 Cal Ski
Minute 2: 10 Burpee Broad Jumps 🎞
Minute 3: 12 / 9 Cal Row
Minute 4: 15 Wall Balls
Minute 5: Rest
Race weight. Aim for the same rest every minute. Scale: 10 / 7 cal, 8 broad jumps, 12 wall balls if round 1 leaves under 10 to 15 seconds spare. Advanced: drop the rest minute on rounds 6 and 7.
Workout 6: Erg Engine plus Grip
5 Rounds
500m Ski
50m (165ft) Farmer’s Carry 🎞
Rest 90 seconds between rounds
5 Rounds
500m Row
50m (165ft) Sandbag Lunges
Rest 90 seconds between rounds
Race weight. Erg splits within 2 to 3 seconds across all rounds, consistent beats fast. Scale: 3 rounds each. Advanced: rest 60 seconds.
Workout 7: Sled Wars
6 Rounds
50m (165ft) Sled Push
Walk back
50m (165ft) Sled Pull
Walk back
Rest 90 seconds between rounds
Race weight, or 10 to 20% over if your gym sled slides easily (the race sled sits on carpet). Round 6 in the same time as round 1. Scale: 4 rounds, lighter, rest 2 minutes. Advanced: 8 rounds, rest 60 seconds.
Workout 8: Sled Day
5 Rounds
400m Run
25m (80ft) Sled Push
25m (80ft) Sled Pull
Rest 2 minutes between rounds
Race weight. Sleds with your heart rate already up, never stand fully upright mid-push. Score: five push times, five pull times. Scale: 3 rounds, 200m runs. Advanced: rest 90 seconds.
Workout 9: Wall Ball Century
For Time
200 Wall Balls
Penalty: 100m Row every time the ball touches the floor, paid before you resume
Race weight. Break them however you want, the clock runs. Find the set size where the penalty never happens. Scale: 100 reps, 50m penalty. Advanced: a heavier ball, same rules.
Workout 10: Burpee Broad Jump Boot Camp
5 Rounds
15m (50ft) Burpee Broad Jumps 🎞
Rest 30 seconds
15m (50ft) Burpee Broad Jumps
Rest 2 minutes between rounds
Maximum distance per jump, land feet together and drop straight into the next burpee. Score: jumps per 15m, fewer is better. Scale: 10m (33ft) efforts, 3 rounds. Advanced: 20m (65ft) efforts, no mid-round rest.
Workout 11: Sandbag Lunge Lab
Every 3 Minutes for 21 Minutes (7 Rounds)
20m (65ft) Sandbag Walking Lunges
Rounds 1 to 2: front rack hold
Rounds 3 to 4: bear hug hold
Rounds 5 to 7: on the shoulders, race position
Remaining time is rest
Race weight. Unbroken every window. Scale: every 4 minutes, lighter bag. Advanced: every 2 minutes 30 seconds.
Workout 12: Density Windows
Every 5 Minutes for 20 Minutes (4 Rounds)
In 3 minutes:
50 Wall Balls
Max Distance Farmer’s Carry 🎞 in the time left
Rest 2 minutes
Race weight. Faster wall balls, more carry banked. Score: total carry distance across 4 rounds. Scale: 30 wall balls. Advanced: every 4 minutes, same work.
Workout 13: The Capacity Test
EMOM 24 Minutes (3 Rounds)
Minute 1: Max Cal Row
Minute 2: Rest
Minute 3: Max Burpee Broad Jumps 🎞
Minute 4: Rest
Minute 5: Max Wall Balls
Minute 6: Rest
Minute 7: Max Sandbag Walking Lunge Steps
Minute 8: Rest
Race weight. Maximum sustainable effort, not maximum effort: the numbers should hold across all three rounds. Score: row cal, jumps, wall balls, lunge steps per round. Same workout at every level.
Workout 14: The Grip Tax
4 Rounds
400m Row, full grip, no hook grip
40m (130ft) Farmer’s Carry 🎞
200m Ski
10 Heavy Deadlifts 🎞
Rest 90 seconds between rounds
Carry at race weight. Deadlift a weight you could do 20 with: a bar around bodyweight, a heavy sandbag or two kettlebells. Shake the hands out between movements. Scale: 3 rounds, lighter, rest 2 minutes. Advanced: 5 rounds, rest 60 seconds.
Workout 15: The Halftime Show
AMRAP 15 Minutes
400m Run
20 Wall Balls
200m Ski
Rest 3 minutes
AMRAP 15 Minutes
Same movements. Beat your Part 1 score.
Race weight. Part 1 is honest race effort, then you find Part 2 anyway. Scale: two 10-minute AMRAPs, rest 4 minutes. Advanced: rest 2 minutes.
Workout 16: Compromised Running
4 Rounds
1000m Run
20 Wall Balls
100m (330ft) Farmer’s Carry 🎞
Rest 2 minutes between rounds
Race weight. Same 1000m split every round, controlled not heroic. Score: four run splits. Scale: 3 rounds, 600m runs. Advanced: rest 90 seconds.
Workout 17: The Run-Station-Run Test
8 Rounds, race order, half station volume
Round 1: 400m Run, 500m Ski, 400m Run
Round 2: 400m Run, 25m (80ft) Sled Push, 400m Run
Round 3: 400m Run, 25m (80ft) Sled Pull, 400m Run
Round 4: 400m Run, 40m (130ft) Burpee Broad Jumps 🎞, 400m Run
Round 5: 400m Run, 500m Row, 400m Run
Round 6: 400m Run, 100m (330ft) Farmer’s Carry 🎞, 400m Run
Round 7: 400m Run, 50m (165ft) Sandbag Lunges, 400m Run
Round 8: 400m Run, 50 Wall Balls, 400m Run
Rest 90 seconds between rounds
Race weight on every station, same run pace every round. Score: every run split. The slowest runs point at your weakest stations. Scale: 200m runs, or your 4 weakest stations. Advanced: 500m runs, rest 60 seconds.
Workout 18: The Full Send
For Time, full race format, half the volume
500m Run
500m Ski
500m Run
25m (80ft) Sled Push
500m Run
25m (80ft) Sled Pull
500m Run
40m (130ft) Burpee Broad Jumps 🎞
500m Run
500m Row
500m Run
100m (330ft) Farmer’s Carry 🎞
500m Run
50m (165ft) Sandbag Lunges
500m Run
50 Wall Balls
No rest, continuous
Race weight. Score: total time and every run split. Repeat every 3 to 4 weeks, same course, same weights, beat the time. Scale: 300m runs and a third of station volume. Advanced: 1000m runs and full stations, once per training block at most.
Workout 19: HYROX Finisher
For Time
5 Rounds of 200m Ski + 20 Walking Lunge Steps 🎞
then
5 Rounds of 200m Row + 10 Burpee Broad Jumps 🎞
Cap 15 minutes. Add to the end of any session. Score: total time. Scale: 10 lunge steps and 5 jumps per round. Advanced: 12-minute cap.
Workout 20: The HYROX Bodyweight
For Time
1000m Run
50 Lunges 🎞
40 Burpees 🎞
800m Run
60 Lunges
50 Burpees
600m Run
70 Lunges
60 Burpees
400m Run
No sled, no ball. Hotel, park, treadmill. Score: total time. Scale: burpees to 25, 30, 35 per round. Advanced: a weight vest.
Want a plan instead of a list? Two fit around these workouts. The 8-Week Running Program for the running half of the race. The Complete Hybrid Program: Lift & Run for the strength and running base, 10 weeks, 3 lift days and 2 or 3 runs a week. Neither is race prep. They’re what you do these workouts on top of.