Hyrox has exploded in popularity as a standardized fitness race that combines running with functional workout stations. Unlike traditional endurance events or CrossFit competitions, Hyrox offers a consistent format: eight 1km runs, each followed by a specific functional exercise station (SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, and wall balls).
What makes Hyrox unique is its accessibility. The format doesn’t change, so you can train specifically for it, track progress precisely, and compare performances globally. It tests both aerobic capacity and functional strength in a way that translates to real-world fitness.
Whether you’re training for an actual Hyrox event or just want to add some structured hybrid training to your routine, these 8 workouts will build the specific conditioning you need. Each workout targets the movement patterns and energy systems demanded by Hyrox while giving you practical training sessions you can program into your week.
How to use these workouts:
- Complete them 1-2x per week alongside your strength training
- Scale distances and reps as needed based on your current fitness
- Focus on pacing; Hyrox is about sustainable effort, not sprinting
- Track your times to measure progress
Workout 1
6 Rounds
250m Ski
25m Farmer’s Carry
Rest 2 minutes
6 Rounds
250m Row
25m Walking Lunge
Why it works: This pairs two Hyrox stations back-to-back in shorter intervals. The rest period lets you maintain quality while building capacity for repeated efforts. The ski-to-carry transition mimics the race format where you move from cardio to loaded carry work. Same with row-to-lunge.
Pacing tip: Keep ski and row efforts at 80-85% max effort. You should be able to hold consistent splits across all 6 rounds.
Workout 2
3 Rounds
500m Ski
40m Sandbag Walking Lunge
3 Rounds
500m Run
40m Farmer’s Carry
3 Rounds
500m Row
40m Burpee Broad Jump
Why it works: Longer intervals (500m) build aerobic endurance while the carries and lunges under fatigue prepare you for the exact challenge of Hyrox. This workout hits five of the eight Hyrox stations with realistic distances.
Pacing tip: The run should feel moderate (conversational pace). Ski and row should be slightly harder but sustainable. Don’t blow up on round one.
Workout 3
EMOM 35 Minutes
Minute 1: 12/9 Cal Ski
Minute 2: 10 Burpee Broad Jump
Minute 3: 12/9 Cal Row
Minute 4: 15 Wallball
Minute 5: Rest
Why it works: EMOMs force pacing discipline. You can’t go too hard or you won’t finish in the minute. This builds the exact skill Hyrox demands: managing effort to maintain output over time. The rest minute simulates the brief recovery you get while transitioning between stations.
Scaling: Reduce calories to 10/7 or reps to 8 burpees / 12 wall balls if you’re not finishing within the minute.
Workout 4
3 Rounds
30 Burpee Broad Jump
Row 400m
20 Burpee Broad Jump
Row 200m
10 Burpee Broad Jump
Rest 3 minutes between rounds
Why it works: Burpee broad jumps are one of the most challenging Hyrox stations. This workout gives you high volume under fatigue while breaking it into manageable chunks. The rowing provides active recovery while keeping your heart rate elevated.
Pacing tip: The first 30 burpees set the tone. Don’t sprint them. Find a rhythm you can maintain across all three rounds.
Workout 5
EMOM 24 Minutes
Minute 1: Max Row
Minute 2: Rest
Minute 3: Max Burpee Broad Jump
Minute 4: Rest
Minute 5: Max Wall Ball
Minute 6: Rest
Minute 7: Max Sandbag Walking Lunge
Minute 8: Rest
Why it works: This builds your ability to go hard when needed. Hyrox isn’t just about pacing; sometimes you need to push stations hard to make up time. The rest intervals allow near-maximal efforts, training your capacity to recover and go again.
Goal: Track total reps/calories across all three cycles. Try to maintain consistent output or build slightly each cycle.
Workout 6
8 Rounds
300m Ski
20 Sandbag Walking Lunge Step (10/10)
Rest 45 seconds between rounds
Why it works: High-volume practice on two specific Hyrox stations. The 45-second rest keeps intensity high while allowing partial recovery. By round 6-8, you’ll be deep in fatigue, exactly where you need to train.
Pacing tip: Ski should be at threshold effort (hard but sustainable). Keep lunge steps moving; don’t pause.
Workout 7
3 Rounds
40m Sandbag Walking Lunge
400m Run
40 Wallball
Why it works: Simple, brutal, effective. This tests your ability to maintain output on two stations (lunges and wall balls) while sandwiching a moderate run. It mimics the Hyrox format of cardio-strength-cardio.
Goal: Complete in under 24 minutes. Each round should take 7-8 minutes.
Workout 8
For Time
20-16-12-8 reps of
Burpee Broad Jump
200-400-600-800 meters of
Ski
40-30-20-10 reps of
Wallball
200-400-600-800 meters of
Row
Why it works: The descending burpees and wall balls give you a psychological boost as reps decrease, but the ascending cardio (ski and row) gets harder as you fatigue. This teaches you to manage effort intelligently across varying demands.
Goal: Complete in 35-45 minutes depending on fitness level.
These workouts will build the hybrid fitness Hyrox demands while giving you tangible benchmarks to track improvement.
