Hyrox Workouts: The Ultimate Training Guide for Race Day Success

Whether you’re a first-time competitor or chasing a personal best, the right Hyrox workouts will help you prepare for the physical and mental challenge of this hybrid fitness race. In this guide, we’ll break down the full Hyrox event workout, share our most effective Hyrox-style training workouts, and provide recovery tips to help you perform at your best.

Looking for workouts for training? Skip to our Hyrox Workout Example List

What Is Hyrox?

Hyrox is a global fitness racing competition that combines endurance running with functional strength training. Each race includes 8 x 1km runs, each followed by a demanding station such as sled pushes, rowing, or wall balls. Unlike CrossFit or obstacle course races, Hyrox is standardised across every event globally, meaning the workout is always the same.

What makes Hyrox unique is its accessibility. Anyone can sign up, with no qualifying rounds or minimum performance standards. Participants are grouped by age and ability, and everyone races the exact same format.

Unlike other fitness programs or challenges (and much like CrossFit) anyone can enter Hyrox with no qualification, skill level or finishing time restriction for entrants.

What is the full Hyrox Workout?

The full Hyrox Workout i.e. the workout you would do at a Hyrox Event consist of 8 stations each preceded by a 1km run. The running part of the workout is done around the HYROX track and each stations follow the directional flow of that track.

The Hyrox Workout Race is completed in the following order and with no rest in-between:

• 1km run

• 1km ski erg

• 1km run

• 50m sled push

• 1km run

• 50m sled pull

• 1km run

• 80m burpee broad jump

• 1km run

• 1km row erg

• 1km run

• 200m farmers carry

• 1km run

• 100m walking lunges

• 1km run

• 100 wall balls

Here at AMRAP Antics we have helped hundreds of athletes improve their fitness and we also help Hyrox athletes crush their goals with our Hyrox Program. Top athletes finish the full Hyrox workout in just under an hour, while many take between 1.5–2.5 hours. Some first-time participants take longer - and that’s perfectly fine. The focus is on completing the challenge and improving your time.

Why Hyrox Workouts Matter in Training

Training with Hyrox workouts prepares you for one of the most well-rounded physical challenges in the fitness world. You’ll need endurance for the running segments, strength for the sleds and carries, and mental grit to keep moving without rest.

If you’re a runner, expect a steep learning curve when you hit the sleds and burpees. If you come from a strength background, the 8km of running will test your aerobic engine. That’s why Hyrox workouts must blend both domains.

Best Hyrox Workouts You Need To Try

Before you start your Hyrox workout we must highlight that a proper warm-up can help prevent injury and improve your performance, here's an example Hyrox warm up you can use.

Warm-up: Complete 2 rounds:

• 3 minutes jogging

• 30-second squat hold

• 10 air squats

• 10 side lunges

• 5 hamstring walkouts

Hyrox Workout 1

3 rounds for time:

• 500m Ski erg

• 20 Burpees to Target

• 500m Run

• 25m sled push (75kg for women/125kg for men/pro women/175kg for pro men)

• 500m Row

• 30 wall balls (4kg for women/6kg for men/pro women/9kg pro men)

Hyrox Workout 2

AMRAP Workout - Complete as many rounds as you can in 30 minutes:

• 1km Run

• 50m Sled pull (50kg for women/75kg for men/pro women/125kg for pro men)

• 50m Double Kettlebell Farmers Carry (16kg for women/34kg for men/pro women/32kg for pro men)

• 25 Bodyweight Lunges

Hyrox Workout 3

Every 2 minutes for 40 minutes complete:

• 10 Burpees

• 15 Wall Balls (4kg for women/6kg for men/pro women/9kg pro men)

• Max Distance on Rower in remaining time

Hyrox Workout 4

Complete for time:

• 1km Run

• 50m Sled Push (75kg for women/125kg for men/pro women/175kg for pro men)

• 800m Run

• 50m Sled Pull (50kg for women/75kg for men/pro women/125kg for pro men)

• 600m Run

• 50 Wall Balls (4kg for women/6kg for men/pro women/9kg pro men)

• 400m Run

• 50 Burpees to Target

• 200m Run

• 50m Double Kettlebell Farmers Carry (16kg for women/34kg for men/pro women/32kg for pro men)

Hyrox Workout 5

Machine Conditioning - Complete 3 rounds of:

• 1km Row

• 1km Ski-Erg

• 500m Run

Hyrox Workout 6

Strength Workout - Complete all reps and rounds with 3 minutes rest inbetween each round.

• Barbell Thrusters - 5 sets of 5 reps. 3 mins rest between each set. Go as heavy as you can, take your time with this movement and focus on strength.

• Suitcase Deadlift - 5 sets of 5 reps. 3 mins rest between each set. Go as heavy as you can, either use very heavy dumbbells, kettlebells or load up two bars and hold one in each hand.

• Back Squat - 5 sets of 5 reps. 3 mins rest between each set. Go as heavy as you can, take your time with this movement and focus on strength.

Hyrox Workout 7

Complete as many reps and rounds as you can in 60 minutes.

• 500m Run

• 50 Weighted Lunges

• 500m Run

• 500m Ski Erg

• 500m Run

• 30 Burpee Broad Jumps

• 500m Run

• 50 Wall Balls

• 500m Run

• 50m Sled Push

• 500m Run

• 50m Sled Pull

Hyrox Workout 8

Descending Ladder for Time

• 1km Run

• 50 Wall Balls (4kg for women / 6kg for men / 9kg pro)

• 800m Run

• 40 Kettlebell Swings (16kg for women / 24kg for men)

• 600m Run

• 30 Burpees to Target

• 400m Run

• 20 Dumbbell Thrusters (2 x 12.5kg for women / 2 x 22.5kg for men)

• 200m Run

• 10 Box Jump Overs

Purpose: Pacing, transition efficiency, and mental endurance.

Hyrox Workout 9

Every 4 Minutes x 6 Rounds(Work for 3 minutes, rest 1 minute)

• 250m SkiErg

• 10 Wall Balls

• 10 Burpee Broad Jumps

• Max Cal Row in remaining time

Score: Total calories rowed across all rounds.

Purpose: Intensity management and functional capacity under fatigue.

Hyrox Workout 10

Sled Density Builder – 5 Rounds for Time

• 100m Run

• 25m Sled Push

• 25m Sled Pull

• 10 Push-Ups

• 10 Sandbag Cleans (30kg women / 45kg men)

Purpose: Develop sled mechanics and upper-body muscular endurance.

Hyrox Workout 11

Partner Workout – You Go, I Go Format (40 min cap)

Each partner completes a full round before switching:

• 500m Row

• 10 Dumbbell Snatches (22.5kg/15kg)

• 20m Walking Lunges with Dumbbells

• 250m Run

Purpose: Shared pacing, functional strength, and midline control.

Hyrox Workout 12

Machine + Static Core Builder – AMRAP 30 Minutes

• 500m SkiErg

• 1-minute Plank Hold

• 1km Run

• 15 V-Ups

• 500m Row

• 20 Russian Twists (weighted)

Purpose: Core fatigue resistance and machine efficiency under aerobic stress.

Hyrox Workout 13

Wall Ball Focus – 4 Rounds for Time

• 500m Run

• 25 Wall Balls

• 10 Box Jump Overs

• 15 Air Squats

• 250m Row

• 25 Wall Balls

Purpose: Wall ball capacity and lower-body endurance under varied fatigue.

Hyrox Workout 14

Sprint Intervals – 10 Rounds for Quality (Every 3 minutes)

• 200m Run

• 8 Burpees

• 8 Wall Balls

• 6 Dumbbell Snatches (each arm)

Purpose: Sharpens short-distance transitions and improves sprint repeatability.

Hyrox Workout 15

Farmer's Carry Grinder – 5 Rounds for Time

• 100m Farmers Carry (20kg women / 32kg men)

• 20 Dumbbell Deadlifts

• 20m Bear Crawl

• 400m Run

Purpose: Grip strength, posterior chain, and compromised running ability.

Hyrox Workout 16

Sled & Pull Emphasis – 3 Rounds for Time

• 25m Sled Push

• 15 Pull-Ups or Ring Rows

• 25m Sled Pull

• 20m Sandbag Front Rack Carry (30kg/45kg)

• 250m SkiErg

Purpose: Strength-endurance focus with pulling and pushing in the same session.

Hyrox Workout 17

Hybrid EMOM (Every Minute on the Minute) – 24 Minutes

Alternate between the following:

• Minute 1: 10 Burpee Broad Jumps

• Minute 2: 12 Wall Balls

• Minute 3: 15 Cal Row

• Minute 4: 250m Run

Repeat 6 rounds

Purpose: Builds aerobic capacity while keeping transitions high-intensity and realistic to race conditions.

Crushing the Hyrox Race

Our top advice for athletes training for Hyrox is to incorporate variety of workouts into your schedule, ensure there's lots of running but also lots of strength too. Runners tend to coast through the first few portions of the race and then get buried by the sled push and pull so don't underestimate your weights.

Also, keep your training fun! It's a great fitness challenge but also a chance to meet similar like minded people who love pushing themselves and after all it is great fun!

Hyrox Training For CrossFit Athletes

CrossFit athletes seeking to enhance their versatility and overall fitness often find value in integrating Hyrox training into their workout plan. Hyrox combines running with functional strength movements, aligns seamlessly with the principles of CrossFit. Here's how incorporating Hyrox-specific training can benefit CrossFit enthusiasts.

Understanding the Synergy:

CrossFit and Hyrox share common ground in their emphasis on varied, functional movements performed at high intensity. Both modalities require athletes to excel in endurance, strength, and mental toughness. By blending elements of Hyrox into CrossFit workouts, athletes can achieve a holistic approach to fitness, elevating their performance across various domains.

Key Components of Hyrox Training for CrossFit Athletes:

1. Running Endurance:

CrossFit often involves short, intense bursts of cardio. Hyrox introduces longer-distance running components into the workout, challenging CrossFit athletes to build sustained endurance crucial for overall cardiovascular health.

2. Functional Strength:

Hyrox incorporates functional movements like sled pushes, sled pulls, burpees, and more. These movements enhance muscle engagement, contributing to increased strength and power-attributes vital for excelling in functional fitness.

3. Mental Toughness:

The continuous nature of a Hyrox race, with minimal rest between stations, fosters mental resilience - a quality that directly translates to the rigors of CrossFit competitions. The ability to push through fatigue becomes a valuable asset.

4. Variety in Training:

Hyrox introduces novel challenges, breaking the monotony of traditional CrossFit workouts. This variety not only keeps training engaging but also exposes athletes to different physical demands, promoting well-rounded fitness.

Hyrox Workout Program

If you’re serious about improving your race-day performance, our 8-week Hyrox Workout Program is designed to take your training to the next level. Whether you’re entering your first race or aiming for a PB, this structured plan blends running, strength, and Hyrox-specific conditioning to help you perform at your best.

Built by experienced coaches and tested by real Hyrox athletes, the program includes:

• A weekly split of strength, endurance, and functional Hyrox workouts

• Detailed warm-ups, cooldowns, and mobility drills

• Recovery guidance and taper week planning

• Optional scaling for beginners, intermediate, and pro divisions

Each week builds progressively toward race readiness, ensuring you're not just working hard - but working smart.

👉 Click here to access the 8-Week Hyrox Workout Program

Whether you're training solo or with a group, our proven plan gives you everything you need to approach the start line with confidence.

Recovery for Your Hyrox Training

Hyrox training pushes your body and mind to the limit.  While those intense workouts are crucial for building endurance and strength, prioritizing recovery is equally important. By incorporating effective recovery strategies, you'll bounce back faster, minimize injury risk, and approach each training session feeling primed to perform.

Here are the top tips from our Hyrox Coach to improve your recovery when training for Hyrox:

Immediately After Your Hyrox Workout:

• Active Recovery:  A short period (15-20 minutes) of low-impact movement like walking or light cycling helps flush lactic acid and improve circulation, aiding muscle recovery.

• Replenish Fluids and Electrolytes:  Rehydrate with water or an electrolyte-rich beverage to replace fluids lost through sweat.

Hyrox Nutrition:

• Focus on Protein: Aim for 20-30 grams of protein within 30 minutes of your workout to kickstart muscle repair. Lean meats, fish, eggs, and dairy are all excellent options.

• Carbs for Glycogen Replenishment: Don't forget carbohydrates! They replenish glycogen stores used for energy during training. Choose complex carbs like whole grains, fruits, and vegetables.

• Healthy Fats: Include healthy fats like those found in nuts, seeds, and avocados to support overall health and hormone regulation.

[Check out our full Hyrox Nutrition Guide]

Optimize Sleep for Peak Recovery:

• Aim for 7-8 Hours: Adequate sleep is vital for muscle repair and cognitive function. Strive for 7-8 hours of quality sleep each night.

• Create a Sleep Sanctuary: Ensure your bedroom is cool, dark, and quiet to promote restful sleep.

Additional Recovery Techniques:

• Foam Rolling and Self-Massage: Regularly using a foam roller or massage gun on tight muscles can improve flexibility and reduce muscle soreness.

• Contrast Therapy: Alternating hot and cold showers or baths can help reduce inflammation and promote muscle healing.

By incorporating these recovery strategies into your routine, you'll be well on your way to conquering your Hyrox training and reaching your full potential on race day. 

Hyrox Workout FAQs

1. What are the best Hyrox workouts for beginners?

The best Hyrox workouts for beginners focus on building aerobic capacity and mastering the key movement patterns used in the race. Start with interval-based workouts that combine running, rowing, SkiErg, and bodyweight movements like wall balls and burpees. Avoid heavy sled work until you’ve built foundational strength and technique.

2. How often should I train for Hyrox?

Most athletes train 4–6 times per week, combining strength, conditioning, and running sessions. A balanced Hyrox training week typically includes 2 strength days, 2 endurance/machine days, 1 race simulation workout, and 1 active recovery or mobility session.

3. Do I need to follow the full Hyrox workout to train effectively?

No, you don’t need to complete the full Hyrox race workout in every training session. Breaking it down into focused segments - sled training, run/row intervals, wall ball circuits - can improve performance more effectively while reducing injury risk.

4. How can I train for Hyrox without access to a sled?

If you don’t have access to a sled, substitute heavy prowler pushes, incline treadmill walking, resistance band drags, weighted bear crawls, or walking lunges with load. These movements mimic the effort and muscle groups used in sled work.

5. Is Hyrox suitable for CrossFit athletes?

Yes. Many CrossFit athletes transition well into Hyrox due to their existing strength and functional training base. However, CrossFitters often need to increase their running volume and focus on machine efficiency (rower and SkiErg) to succeed in Hyrox.

6. What equipment do I need to train for Hyrox workouts?

The ideal equipment list includes a SkiErg, rower, dumbbells or kettlebells, wall ball, a sled or prowler, and access to a running track or treadmill. Many workouts can be adapted using sandbags, resistance bands, or sled alternatives.

7. How long should a typical Hyrox training session be?

Most Hyrox workouts range from 40 to 90 minutes, depending on the session’s focus. Strength-focused sessions may be shorter (45–60 minutes), while race simulations or endurance grinders can last up to 90 minutes or more.

8. Should I combine strength and cardio in every Hyrox workout?

Not always. While Hyrox events blend both domains, separating strength and cardio in training can help you progress faster in each. Reserve combo workouts for race simulations and conditioning days. Keep strength days focused and progressive.

9. How do I recover after a Hyrox workout?

Effective recovery includes 10–20 minutes of low-intensity movement, hydration, protein and carb intake within 30 minutes, and 7–9 hours of quality sleep. Foam rolling, contrast showers, and mobility work also aid recovery and reduce soreness.