100 Hyrox Workouts to Build Race Day Fitness

01 · The Negative Splitter

4 Rounds, each faster than the last · 35-40 min

500m Row
50m (165ft) Sled Push
500m Run
Rest 2 minutes between rounds

Start round 1 slower than feels right. Scale: New to HYROX, 3 rounds, rest 3 minutes. Advanced, rest 90 seconds.

02 · Zone 4 Cruise Control

5 Rounds · 40-45 min

400m Run
250m Ski
20 Wall Balls
250m Row
Rest 90 seconds between rounds

One consistent pace, roughly 87 to 93% of max heart rate. Scale: New to HYROX, 3 rounds, rest 2 minutes. Advanced, 7 rounds, rest 60 seconds.

03 · The 50-Minute Grind

5 Windows of 10 Minutes, move the entire time · 50 min

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

6 out of 10, conversational. Scale: New to HYROX, 40 minutes, drop the last window. Advanced, chase 3 rounds per window at the same easy effort.

04 · 6-5-4-3-2-1 Countdown

2 Rounds · ~45 min

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

7 out of 10, continuous inside the round. Scale: New to HYROX, rest 3 minutes. Advanced, 3 rounds.

05 · EMOM Pacing Discipline

EMOM 35 Minutes (7 Rounds) · 35 min

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

Go too hard and you do not finish inside the minute, which is the exact skill the race demands. Scale: 10 / 7 cal, 8 burpee broad jumps, 12 wall balls if you finish with under 10 seconds to spare. Advanced, drop the rest minute on rounds 6 and 7.

06 · Erg Engine plus Grip

5 Rounds · 35-40 min

400m Ski
50m (165ft) Farmer’s Carry
Rest 90 seconds between rounds
5 Rounds
400m Row 50m (165ft) Sandbag Lunges
Rest 90 seconds between rounds

Erg splits within 2-3 seconds across all rounds. Scale: New to HYROX, 3 rounds each. Advanced, rest 60 seconds.

07 · Mixed Modal Engine

30 min, rotating every 3 min

Run (steady)
Row (steady)
Bike or SkiErg (steady)

Aerobic capacity across three modalities. Scale: 20 min · as written: 30 min · advanced: 45 min.

08 · The Grinder

40 min EMOM, rotating

Min 1: 15 wall balls
Min 2: 12 burpees
Min 3: 10 KB swings @ 24/16kg
Min 4: 200m run
Repeat for 40 minutes (10 rounds total)

Sustained mixed work, replicates the grindy middle of a HYROX race. Scale: 30 min · as written: 40 · advanced: 50.

09 · KB Complex + Engine

5 rounds

KB complex (24/16kg): 5 swings, 5 cleans, 5 push presses, 5 front squats, 5 reverse lunges (each side)
500m row @ moderate
60s rest

Full-body kettlebell complex integrated with cardio. Scale: 16/12kg · as written: 24/16kg · advanced: 32/24kg.

10 · Threshold Blocks

4 Sets of 7 min · about 45 min

350m Ski
350m Row
350m Run
25 Burpees
25 Wall Balls
30 Lunges
Keep cycling for 7 minutes, rest 4 minutes, pick up where you left off

Heart rate parked just under threshold for the whole 7 minutes, four times. Scale: 3 sets of 6 minutes. Advanced: 8-minute sets.

11 · Forty On, Twenty Off

12 Rounds of 40s on / 20s off · about 15 min

Rounds 1 to 4: max Wall Balls
Rounds 5 to 8: max calorie Row
Rounds 9 to 12: max distance Burpee Broad Jumps

Count reps in round 1 of each block and match them in rounds 2 to 4. Scale: 30 on / 30 off. Advanced: a second pass after 3 minutes rest.

12 · Three by Eight

3 x 8 min AMRAP · about 32 min

20 Wall Balls
12 Burpee Box Jump Overs
250m Ski or Row
Rest 90 seconds between AMRAPs

Same rounds in all three AMRAPs is the win. Scale: 3 x 6 minutes. Advanced: 10 minutes each.

13 · Every Five for Thirty

Every 5 min x 6 · 30 min

15/10 cal Bike (or 250m Row)
25m Sled Push (or 20 Goblet Squats)
200m run, fast
Rest in the time that is left

The run right after the legs are loaded is the only thing being trained here. Scale: every 6 minutes x 5. Advanced: 300m run.

14 · The Classic Open

5 rounds

1000m run @ race pace
20 walking lunges (unweighted)
60s rest between rounds

Build the foundational skill of running on lunged-out legs. Scale: 4 x 800m · as written: 5 x 1000m · advanced: 6 x 1000m + 5kg vest.

15 · Lunge Legs

4 rounds

50 walking lunges (unweighted)
800m run @ race pace
No rest between rounds, flow straight through

Practise running on completely cooked quads, the kind of fatigue you’ll feel after the lunges station in a race. Scale: 30 lunges + 600m run · as written: 50 lunges + 800m · advanced: 50 lunges + 800m + 10kg vest.

16 · Wall Ball Run-Off

4 rounds

50 wall balls (9kg men / 6kg women, target 10ft / 9ft)
600m run @ race pace
90s rest

Recover heart rate on the move after a high-HR station. Scale: 30 wall balls · as written: 50 · advanced: 75 + 200m extra on the run.

17 · The Engine Slap

Intervals

6 x 1000m run
Runs 1, 3, 5: race pace
Runs 2, 4, 6: 30s/km slower (recovery pace)
No stopping between, straight into the next

Train aerobic recovery between hard run efforts. Scale: 4 x 800m (alternating) · as written: 6 x 1000m · advanced: 8 x 1000m.

18 · Burpee Broad Jump Build

5 rounds

15 burpee broad jumps
400m run @ race pace
60s rest

Run with thrashed legs immediately after the worst-feeling station in HYROX. Scale: 10 BBJ · as written: 15 · advanced: 20 + 5kg vest.

19 · Sled-Sim Sprint

6 rounds

20m heavy sled push (race weight or 10% heavier)
400m run @ race pace
90s rest

Replicate the first 500m after a heavy sled push. Scale: light sled (50% race weight) · as written: race weight · advanced: race weight + 10kg vest on run.

20 · Farmers Finisher

4 rounds

200m farmers carry (24kg/16kg per hand)
600m run @ race pace
90s rest

Run with a smoked grip and trashed shoulders, the post-farmers-carry feeling. Scale: 16/12kg · as written: 24/16kg · advanced: 32/24kg.

21 · The 5K Sandwich

For Time

2000m run @ race pace
100 wall balls (9kg / 6kg)
1000m run @ race pace
100 walking lunges (unweighted)
2000m run @ race pace

Sustained running fitness with two brutal station breaks. Scale: halve everything · as written: as written · advanced: add 8kg vest on lunges.

22 · Row To Run

5 rounds

500m row @ race pace
400m run @ race pace
60s rest

Train the transition every athlete underestimates, rowing legs to running legs. Scale: 4 rounds 400m row / 300m run · as written: as written · advanced: 6 rounds + 5kg vest.

23 · The Decay

For Time

1600m run @ race pace
90s rest
1200m run @ race pace
90s rest
800m run @ faster than race pace
90s rest
400m run @ all-out

Hold pace as fatigue builds across descending intervals. Scale: 1200/800/400/200 · as written: as written · advanced: 2000/1600/1200/800/400.

24 · Compromised Running

4 Rounds · 35-40 min

1000m Run
20 Wall Balls
100m (330ft) Farmer’s Carry
Rest 2 minutes between rounds

Runs controlled, not heroic. Scale: New to HYROX, 3 rounds, 600m runs. Advanced, rest 90 seconds.

25 · The Run-Station-Run Test

8 Rounds, race order, half station volume · 50-65 min, the long one

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

8 out of 10, same run pace every round. Scale: New to HYROX, 200m runs, or pick your 4 weakest stations. Advanced, 500m runs, rest 60 seconds.

26 · Quarter HYROX

For Time

1km run @ race pace
250m SkiErg
1km run @ race pace
12.5m sled push (race weight)

Replicate one-quarter of a HYROX race for pacing practice without total annihilation. Scale: halve all distances · as written: as written · advanced: add 12.5m sled pull at end.

27 · Half HYROX

For Time

1km run + 500m SkiErg
1km run + 25m sled push
1km run + 25m sled pull
1km run + 40m burpee broad jumps
1km run + 500m row

Race-day pacing rehearsal at half volume. Scale: halve all distances · as written: as written · advanced: full station weights.

28 · Stations-Only Sim

For Time

(Run 200m between each station, not 1km)
1000m SkiErg
50m sled push
50m sled pull
80m burpee broad jumps
1000m row
200m farmers carry
100m sandbag lunge
100 wall balls

Practise the 8 stations consecutively with minimal running. Scale: halve all reps/distances · as written: as written · advanced: add 5kg vest.

29 · Run-Light HYROX

For Time

500m run + 1000m SkiErg
500m run + 50m sled push
500m run + 50m sled pull
500m run + 80m burpee broad jumps
500m run + 1000m row
500m run + 200m farmers carry
500m run + 100m sandbag lunge
500m run + 100 wall balls

Practise the race with reduced run volume, useful for athletes recovering from a run injury or building back. Scale: halve station reps · as written: as written · advanced: add 5kg vest.

30 · Doubles Sim (Solo)

For Time

500m run + 500m SkiErg
500m run + 25m sled push
500m run + 25m sled pull
500m run + 40m burpee broad jumps
500m run + 500m row
500m run + 100m farmers carry
500m run + 50m sandbag lunge
500m run + 50 wall balls

Train the doubles HYROX pace, designed for athletes racing doubles or wanting top-tier speed work. Scale: do as a single-pace session · as written: as written · advanced: + 5kg vest.

31 · Backward HYROX

For Time

(Reverse the standard HYROX order)
1km run + 100 wall balls
1km run + 100m sandbag lunge
1km run + 200m farmers carry
1km run + 1000m row
1km run + 80m burpee broad jumps
1km run + 50m sled pull
1km run + 50m sled push
1km run + 1000m SkiErg

Train the race in reverse, wall balls first, BBJs last. Scale: halve distances/reps · as written: as written · advanced: full weights.

32 · HYROX Negative Split

First half, easy pace (15-20s/km slower than race pace)

1km run + 1000m SkiErg
1km run + 50m sled push
1km run + 50m sled pull
1km run + 80m BBJs
Second half, race pace or faster:
1km run + 1000m row
1km run + 200m farmers carry
1km run + 100m sandbag lunge
1km run + 100 wall balls

Train the back-half push, pace conservative early, push hard late. Scale: halve distances · as written: as written · advanced: + 5kg vest second half.

33 · Mini-Sim Stack

For Time

Mini-sim 1: 1km run + 1000m SkiErg + 1km run + 50m sled push
5 min full rest
Mini-sim 2: 1km run + 50m sled pull + 1km run + 80m BBJs
5 min full rest
Mini-sim 3: 1km run + 200m farmers carry + 1km run + 100 wall balls

Three back-to-back quarter HYROX sims with full recovery. Scale: 2 mini-sims · as written: 3 · advanced: 3 mini-sims + 5kg vest.

34 · The Full Send

For Time, full race format, half the volume · 45-60 min, every 3-4 weeks at most, your benchmark

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, just like race day

As close to race day as training should get. Scale: New to HYROX, 300m runs and a third of station volume. Advanced, the real thing, 1000m runs and full stations, once per training block at most.

35 · HYROX Finisher

For Time · Under 15 min

200m Ski
20 Walking Lunge Steps
200m Ski
20 Walking Lunge Steps
200m Ski
20 Walking Lunge Steps
200m Ski
20 Walking Lunge Steps
200m Ski
20 Walking Lunge Steps
200m Row 10 Burpee Broad Jumps 200m Row 10 Burpee Broad Jumps 200m Row 10 Burpee Broad Jumps 200m Row 10 Burpee Broad Jumps 200m Row 10 Burpee Broad Jumps

The interruptions teach you to get back on the machine under fatigue. Scale: New to HYROX, 10 lunge steps and 5 jumps per interruption. Advanced, 12-minute cap.

36 · BBJ Pure Volume

For Time

100 burpee broad jumps for time
Break as needed

Build the work capacity for the 80m burpee broad jump station. Scale: 50 BBJ · as written: 80 BBJ · advanced: 120 BBJ.

37 · Lunge Volume Builder

For Time

200m walking lunges with sandbag (20kg / 10kg) front-rack
Break as needed
Record time

Build quad and core endurance for the 200m sandbag lunge station. Scale: unweighted 200m · as written: 20/10kg · advanced: 30/20kg.

38 · BBJ EMOM

EMOM x 10 minutes

8 burpee broad jumps
Rest remainder of minute

Lactic threshold work for BBJs under time pressure. Scale: 6 reps · as written: 8 reps · advanced: 10 reps.

39 · The Lunge-Run Death March

4 rounds

100m sandbag lunge (20/10kg front rack)
800m run @ race pace
90s rest

Combined lunge and run fatigue, the worst combo in HYROX. Scale: 50m lunge · as written: 100m · advanced: 150m + vest.

40 · BBJ Pyramid

For Time

5 to 10 to 15 to 20 to 15 to 10 to 5 BBJs
200m run between each set
No additional rest

Volume tolerance with built-in pacing structure. Scale: 3/5/8/10/8/5/3 · as written: as written · advanced: add 5kg vest.

41 · Lunge Ladder

5 rounds

50m sandbag lunge (20/10kg)
50m walk (no weight)
50m sandbag lunge
90s rest

Build the ability to recover within a lunge station. Scale: unweighted · as written: 20/10kg · advanced: 30/20kg.

42 · BBJ + Run Sandwich

For Time

1000m run @ race pace
80 burpee broad jumps for time
1000m run @ race pace

Replicate the race-day BBJ station with full run context. Scale: 50 BBJ · as written: 80 BBJ · advanced: 100 BBJ + vest.

43 · Sandbag Lunge Death

For Time

400m sandbag walking lunges (20/10kg)
Break as needed
Score = total time

Pure lunge volume, capacity-building session. Scale: 200m · as written: 400m · advanced: 500m or + 5kg vest.

44 · BBJ Tabata

8 rounds

20s max BBJs
10s rest

Short, brutal BBJ session for lactic conditioning. Scale: step-back BBJs · as written: as written · advanced: + 5kg vest.

45 · Lunge + Carry Combo

4 rounds

100m sandbag lunge (20/10kg)
100m farmers carry (24/16kg per hand)
200m run @ race pace
90s rest

Pair the two leg-killer stations (lunge + farmers carry) for compounded fatigue. Scale: unweighted lunge + 16/12kg carry · as written: as written · advanced: 30/20kg lunge + 32/24kg carry.

46 · Burpee Broad Jump Boot Camp

5 Rounds · 20-25 min

15m (50ft) Burpee Broad Jumps
Rest 30 seconds
15m (50ft) Burpee Broad Jumps
Rest 2 minutes between rounds

Maximum distance per jump. Scale: New to HYROX, 10m (33ft) efforts, 3 rounds. Advanced, 20m (65ft) efforts, no mid-round rest.

47 · Sandbag Lunge Lab

Every 3 Minutes for 21 Minutes (7 Rounds) · 21 min

20m (65ft) Sandbag Walking Lunges
Remaining time is rest
Rounds 1 to 2: front rack hold Rounds 3 to 4: bear hug hold Rounds 5 to 7: on the shoulders, race position

Unbroken every window. Scale: New to HYROX, every 4 minutes, lighter bag. Advanced, every 2 minutes 30 seconds.

48 · Density Windows

Every 5 Minutes for 20 Minutes (4 Rounds) · 20 min

In 3 minutes:
30 Wall Balls
Max Distance Farmer’s Carry in the time left
Rest 2 minutes

Faster wall balls, more carry banked. Scale: New to HYROX, 20 wall balls. Advanced, every 4 minutes, same work.

49 · The Capacity Test

EMOM 24 Minutes (3 Rounds) · 24 min

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

Maximum sustainable effort, not maximum effort. Scale: Same workout at every level, the numbers scale themselves.

50 · Wall Ball Volume

For Time

100 wall balls for time (9/6kg, 10ft/9ft target)
Break as needed
Record time and break strategy

Pure capacity for the 100-rep wall ball station. Scale: 50 wall balls · as written: 100 · advanced: 150 or + 5kg vest.

51 · Farmers Endurance

4 rounds

100m farmers carry (24/16kg per hand)
60s rest

Build grip and shoulder endurance for the 200m carry station. Scale: 16/12kg · as written: 24/16kg · advanced: 32/24kg.

52 · Wall Ball EMOM

EMOM x 12 minutes

12 wall balls (9/6kg)
Rest remainder of minute

Capacity work under structured pacing. Scale: 8 reps · as written: 12 · advanced: 15.

53 · Farmers + Run

5 rounds

200m farmers carry (24/16kg)
400m run @ race pace
60s rest

Combine grip fatigue with running pace. Scale: 100m carry + 400m run · as written: as written · advanced: + 5kg vest.

54 · Wall Ball Sprints

10 rounds

15 wall balls (9/6kg) for time
60s rest

Top-end wall ball pace. Scale: 10 reps · as written: 15 · advanced: 20.

55 · The Carry Death March

5 rounds

400m farmers carry (20/12kg)
90s rest

Long carry endurance, beyond race-day demand. Scale: 200m · as written: 400m · advanced: 500m.

56 · Wall Ball + Burpee Couplet

5 rounds

25 wall balls
15 burpees
60s rest

Two-station back-to-back fatigue. Scale: 15 WB + 10 burpees · as written: as written · advanced: 30 WB + 20 burpees.

57 · Farmers + Grip Conditioning

4 rounds

100m farmers carry (24/16kg)
30s dead hang from bar
60s rest

Build grip beyond what the race demands. Scale: 15s hang · as written: 30s · advanced: 45s + 5kg.

58 · Wall Ball Pyramid

For Time

10 to 20 to 30 to 20 to 10 wall balls
200m run between each set
No additional rest

Build wall ball capacity through structured rep counts. Scale: 5/10/15/10/5 · as written: as written · advanced: 15/25/35/25/15.

59 · The Grip Tax

4 Rounds · 25-30 min

400m Row, full grip, no hook grip
40m (130ft) Farmer’s Carry
200m Ski
10 Heavy Deadlifts
Rest 90 seconds between rounds

The carry crushes, the row and ski demand a sustained hold, the deadlifts finish whatever is left. Scale: New to HYROX, 3 rounds, lighter, rest 2 minutes. Advanced, 5 rounds, rest 60 seconds.

60 · The Halftime Show

AMRAP 15 Minutes · 33 min

400m Run
20 Wall Balls
200m Ski
Rest 3 minutes
AMRAP 15 Minutes
Same movements. Beat your Part 1 score.

Part 1 is honest race effort, sandbagging it defeats the whole thing. Scale: New to HYROX, two 10-minute AMRAPs, rest 4 minutes. Advanced, rest 2 minutes.

61 · SkiErg Intervals

Intervals

8 x 250m SkiErg @ race pace
90s rest between

Race-pace SkiErg fitness with controlled recovery. Scale: 6 x 200m · as written: 8 x 250m · advanced: 10 x 250m.

62 · Row Pace Ladder

Continuous, no rest between pieces

500m row @ race pace
90s rest
750m row @ race pace
90s rest
1000m row @ race pace
90s rest
750m row @ race pace
90s rest
500m row @ race pace

Find and hold your race-pace 1000m row split across varying distances. Scale: halve distances · as written: as written · advanced: add 100m run between intervals.

63 · Ski + Row Couplet

5 rounds

500m SkiErg
500m row
90s rest

Back-to-back cardio machine work, replicates the cumulative cardio load of HYROX. Scale: 3 rounds 400m · as written: 5 rounds 500m · advanced: 6 rounds + 200m run between machines.

64 · Ski Sprints

Intervals

10 x 100m SkiErg
60s rest between

Short, sharp top-end SkiErg power. Scale: 8 x 100m · as written: 10 x 100m · advanced: 12 x 100m + 8kg vest.

65 · SkiErg Race Sim

For Time

1000m run @ race pace
1000m SkiErg @ race pace
2 min rest
1000m run @ race pace
1000m SkiErg @ race pace
2 min rest
1000m run @ race pace
1000m SkiErg @ race pace

Practise the exact 1000m SkiErg station from HYROX under fatigue. Scale: 2 rounds · as written: 3 rounds · advanced: 4 rounds.

66 · The Row Ladder

Continuous, no rest between pieces

250m row @ all-out
60s rest
500m row @ race pace
60s rest
750m row @ slightly slower than race pace
60s rest
1000m row @ race pace
60s rest
750m row @ slightly slower than race pace
60s rest
500m row @ race pace
60s rest
250m row @ all-out

Sustained row work with varying intensity. Scale: halve distances · as written: as written · advanced: add 100m run between intervals.

67 · Ski + Burpee Hell

5 rounds

500m SkiErg
15 burpees
60s rest

SkiErg work with full-body fatigue layered in. Scale: 400m + 10 burpees · as written: as written · advanced: 6 rounds.

68 · Row 2K Time Trial

For Time

2000m row for time
All-out effort

Establish your honest 2km row time. Scale: aim for sub-9:00 · as written: aim for sub-8:00 · advanced: aim for sub-7:30.

69 · George

For Time · about 30 min

1000m run
5 rounds: 20 Air Squats, 20 Burpees, 20 Sit-Ups, 20 Push-Ups
1000m run

A HYROX classic with nothing but floor space. Burpees unbroken and steady, push-ups in small sets. Scale: 500m runs and 3 rounds of 10. Advanced: a weight vest.

70 · Zeppelin, No Kit

For Time · about 25 min

500m run
50 Jump Squats
40 Lunges (20/20)
30 Burpees
20 Sit-Ups
10 Push-Ups
500m run

Chipper on the legs, then a run on legs that do not want to. Scale: halve the reps. Advanced: 1000m runs and double the reps, the race version.

71 · Mitchell

For Time · about 25 min

400m run
50 Air Squats
400m run
50 Sit-Ups
400m run
50 Lunges (25/25)

Three runs, three stations, no equipment. Even run splits are the score that matters. Scale: 30 reps. Advanced: 800m runs and 100 reps.

72 · Combs

For Time · about 20 min

20 Air Squats, 200m run
20 Air Squats, 400m run
20 Air Squats, 800m run

The run gets longer each round and the squats are there to make it compromised. Scale: 10 squats. Advanced: jump squats.

73 · Spears

For Time · about 15 min

2000m run
Every 3 minutes stop and do 5 Burpee Broad Jumps + 10 Lunges, then keep running

Race-style interruptions on a run. Restart the run immediately, no walking. Scale: 1500m. Advanced: 3000m.

74 · Kravitz Light

5 Rounds · about 35 min

800m run
20 Jump Squats
20 Sit-Ups
20 Lunges (10/10)

The bodyweight race simulation: eight stations in spirit, five in practice. Scale: 400m runs. Advanced: 8 rounds with 1000m runs, the original.

75 · Franklin

For Time · about 35 min

10 minutes run
50 Jump Squats
10 minutes run
50 Lunges (25/25)
10 minutes run

Thirty minutes of running with two leg stations that make the next run honest. Scale: 7-minute runs. Advanced: 50 burpees as the second station.

76 · The Burpee Countdown

For Time · about 30 min

20-18-16-14-12-10-8-6-4-2 Burpees
400m run after every round

Ten runs, 110 burpees, and the pace on the 400s should not move. Scale: 200m runs. Advanced: burpee broad jumps.

77 · Burpee Interruptions

For Time · about 20 min

3000m run
Every 3 minutes stop and do 5 Burpees, then keep running

Simple, nasty, race-specific: get down, get up, get running again. Scale: 2000m. Advanced: 10 burpees per stop.

78 · Thirty Minutes of Legs

AMRAP 30

400m run
20 Walking Lunges
20 Air Squats
10 Jumping Lunges
10 Jump Squats

Keep moving the whole time at an effort you could hold for an hour. The first 200m of every run is the lesson. Scale: 20 minutes. Advanced: 600m runs.

79 · Thirty, Twenty, Ten

For Time · about 25 min

1000m run
30 Jump Squats, 30 Burpees
20 Jump Squats, 20 Burpees
10 Jump Squats, 10 Burpees
1000m run

Legs full of lactate, then a kilometre at race pace. Scale: 500m runs. Advanced: burpee broad jumps.

80 · The HYROX Bodyweight

For Time · 30-35 min, zero equipment, needs somewhere to run

1000m Run
50 Lunges
40 Burpees
800m Run
60 Lunges
50 Burpees
600m Run
70 Lunges
60 Burpees
400m Run

No sled, no ball, no excuses. Scale: New to HYROX, burpees to 25, 30, 35 per round, lunges stay. Advanced, a weight vest.

81 · Bodyweight Burner

30 min AMRAP

10 push-ups
20 air squats
30 mountain climbers
40 jumping jacks
400m run

Full-session conditioning with zero equipment, a great travel/hotel workout. Scale: 20 min · as written: 30 · advanced: 40.

82 · Sandbag Strength

4 rounds

10 sandbag clean and press
20 sandbag front-rack squats
30 sandbag lunges (15/leg)
60s rest

Strength endurance with the implement you’ll see on race day. Scale: 15/10kg · as written: 20/15kg · advanced: 25/20kg.

83 · Hybrid Strength + Conditioning

5 rounds

5 back squats @ 70% 1RM
500m row @ moderate
10 push-ups
60s rest

Strength under elevated heart rate, the most race-specific lifting you can do. Scale: 60% · as written: 70% · advanced: 75%.

84 · Strength + Run Pairing

4 rounds

5 back squats @ 75% 1RM
800m run @ race pace
90s rest

Lift heavy, then run on cooked legs. Scale: 60% squats · as written: 75% · advanced: 80%.

85 · The Original Hybrid

5 rounds

5 back squats @ 70% 1RM
250m row @ hard
10 burpees
90s rest

Strength + conditioning in a single integrated session. Scale: 60% squats · as written: 70% · advanced: 75% + 12 burpees.

86 · Push/Pull Couplet

4 rounds

50m sled push @ race weight
50m sled pull @ race weight
200m run @ race pace
90s rest

Replicate the race-day station block. Scale: 25m sleds + 200m runs · as written: as written · advanced: add 50m run between push and pull.

87 · Push-Run-Pull-Run

3 rounds

50m sled push @ race weight
400m run @ race pace
50m sled pull @ race weight
400m run @ race pace
2 min rest

Full race-block simulation between two of the hardest stations. Scale: 25m sleds + 200m runs · as written: as written · advanced: 4 rounds.

88 · Heavy Push EMOM

EMOM x 12 minutes

25m sled push @ 110-120% race weight
Rest remainder of minute

Power tolerance under short rest. Scale: 10 min @ race weight · as written: as written · advanced: 15 min @ 120%.

89 · Long Aerobic Run

75 minutes continuous run @ Zone 2 (conversational pace, nose-breathing where possible)

Pure Zone 2 base building. Scale: 45 min · as written: 75 min · advanced: 90 min.

90 · Threshold Tempo

30 min continuous tempo run @ race pace

(Or split as 2 x 15 min with 2 min rest if returning from break)

Sustained threshold pace, race-day execution at long duration. Scale: 20 min · as written: 30 min · advanced: 40 min.

91 · 800m Interval Stack

Intervals

6 x 800m @ 5-10s/km faster than race pace
2 min rest between

Build threshold pace fitness. Scale: 4 x 600m · as written: 6 x 800m · advanced: 8 x 800m.

92 · 400m Sharpener

Intervals

10 x 400m @ 5km PB pace
90s rest between

Top-end speed work, pure VO2 max stimulus. Scale: 6 x 400m · as written: 10 x 400m · advanced: 12 x 400m.

93 · 200m Repeats

Intervals

15 x 200m @ 5km PB pace or faster
60s rest between

Short, sharp speed for top-end conditioning. Scale: 10 x 200m · as written: 15 x 200m · advanced: 20 x 200m.

94 · Hill Sprints

Intervals

10 x 30s hill sprint
Walk down recovery (~2 min)

Build power and posterior chain strength without a barbell. Scale: 6 x 20s · as written: 10 x 30s · advanced: 12 x 30s.

95 · Pyramid Run

Continuous, no rest between pieces

400m @ race pace
800m @ 10s/km slower
1200m @ race pace
1600m @ 10s/km slower
1200m @ race pace
800m @ 10s/km slower
400m @ all-out
No rest between

Mixed pace work in a single continuous run. Scale: halve all distances · as written: as written · advanced: add 5kg vest.

96 · The Descending Ladder

2 Sets · about 45 min

1000m at 5K pace
800m at 5K pace
600m at 5K pace
400m at 5K pace
Rest 1 minute between distances, 3 minutes between sets

Hold your 5K pace as the pieces get shorter; the last 400 should feel the same as the first 1000. Scale: one set. Advanced: 1200-1000-800-400.

97 · Ten Times Four

10 Rounds · about 40 min

400m run, hard but repeatable
Rest 2 minutes

Time every rep and keep them within 5 seconds of each other. The first two decide the session. Scale: 6 rounds. Advanced: rest 90 seconds.

98 · Race Pace 1000s

4 Rounds · about 30 min

1000m run at race pace
Rest 2 minutes

This is the pace you will run between stations. Learn what it feels like fresh, then record the splits. Scale: 3 rounds. Advanced: 5 rounds, rest 90 seconds.

99 · The Mile Repeats

3 to 5 Rounds · about 40 min

1600m run at threshold (hard, a few words at a time)
Rest 60 seconds

Threshold is where HYROX is raced. Short rest on purpose, so pick a pace you can hold for all of them. Scale: 3 rounds. Advanced: 5 rounds.

100 · The Progressive 50

Continuous · 50 min

50 minutes run
Pick the pace up every 10 minutes
The last 10 minutes are the hardest effort of the day

Teaches you to finish faster than you started, which is the whole back half of a race. Scale: 30 minutes, three 10-minute steps. Advanced: last 10 minutes at race pace or quicker.