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115 HYROX WORKOUTS (WODs)

These workouts are designed to push HYROX athletes to their limits, improve their performance across all HYROX-specific movements, and introduce complementary exercises that enhance overall fitness, strength, and endurance Each workout is crafted to challenge athletes in unique ways, ensuring they remain engaged and continuously improve.

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  1. 5 rounds Run 400m + 20 Wall ball + 15 Burpees
  2. AMRAP 20 Row 500m + 30 KB swings + 20 Push-ups
  3. 6 rounds 20m Sled Pull + Ski Erg 250m + 15 Burpees
  4. EMOM 15 1st minute Ski Erg 200m + 2nd minute 15 Box jumps
  5. For time Run 2000m + 100 Squats + 50 Pull-ups (Timecap 25 mins)
  6. 10 rounds Row 250m + 20 Sandbag lunges + 15 DB thrusters
  7. 7 rounds Run 200m + 20m Sled Pull + 20 Push-ups
  8. AMRAP 18 Run 400m + 25 Wall ball + 10 Toes-to-bar
  9. 4 rounds Ski Erg 400m + 40 Push-ups + 30 Box jumps
  10. For time Run 1500m + 65 Burpees + Row 60 cals (Timecap 25 mins)
  11. EMOM 20 1st minute Run 250m + 2nd minute 20 KB swings + 3rd minute 15 Sit--ups
  12. 3 rounds Run 800m + 50 Squats + 40 Sit-ups + Ski 30 cals
  13. 6 rounds Ski Erg 250m + 20 Wall ball + 15 Burpees
  14. AMRAP 16 Row 250m + 15 Sandbag cleans + 30 Double-unders
  15. For time Run 3000m + 200m Farmers carry + 100 Push-ups (Timecap 30 mins)
  16. 7 rounds Row 250m + 20 Box jumps + 10 KB snatch/arm
  17. EMOM 12 1st minute Ski Erg 15 cals + 2nd minute 10 Sandbag front squats
  18. 3 rounds Run 800m + 30 DB walking lunges + 15 Pull-ups + 10 Wall walks
  19. AMRAP 25 Ski Erg 500m + 25 Burpees + Row 20 cals + 15 KB goblet squat
  20. 5 rounds 25m Sled Push + 20 Burpees + Run 400m
  21. For time Run 1000m + 50 Wall ball + 40 Box jumps + 30 Push-ups (Timecap 20 mins)
  22. 8 rounds Row 300m + 25 Squats + 20 Sit-ups + 15 Pull-ups
  23. EMOM 24 1st minute Ski Erg 150m + 2nd minute 15 Burpees + 3rd minute 20 Walking lunges
  24. 4 rounds Run 800m + 30 KB swings + 20 Toes-to-Bar + 10 Sandbag squats
  25. AMRAP 24 Row 400m + 15 Box jumps + 30 Double-unders + Ski Erg 15 cals
  26. For time Ski Erg 2000m + 100 Squats + 50 Push-ups (Timecap 20 mins)
  27. 9 rounds Run 200m + 20 Sandbag lunges + 15 Wall ball + 10 Burpees
  28. EMOM 30 1st minute Row 200m + 2nd minute 50m Farmers carry + 3rd minute 15 Burpees
  29. 3 rounds Run 800m + 40 Box jumps + Row 30 cals + 20 Alternating DB snatch
  30. AMRAP 30 Ski Erg 300m + 25 Squats + 30m Sled push + 15 Hand-release push-ups
  31. For time Run 1000m + 150m Farmers carry + 75 Push-ups + Run 1000m (Timecap 20 mins)
  32. 10 roundsRow 200m + 10 Burpees + 10 Pull-ups
  33. EMOM 10 1st minute Ski Erg 12 cals + 2nd minute 15 Wall ball
  34. 5 rounds 30 Wall ball + Run 400m + 20m Sled pull
  35. For time Ski Erg 1000m + 50m Sled Pull + Run 1000m + 50m Sled pull (Timecap 25 mins)
  36. AMRAP 20 Row 500m + 15 Burpee box jumps + 10 Hand-release Push-ups
  37. For time Ski Erg 1000m + 80 Walking lunges + 60 Push-ups + Run 1000m (Timecap 20 mins)
  38. 5 rounds Run 400m + 25m Sled Push
  39. 7 rounds Run 300m + 20 DB walking lunges + Row 15 cals + 10 Wall ball
  40. EMOM 18 1st minute Row 200m + 2nd minute 15 Burpees + 3rd minute 10 Alternating pistol squats
  41. 4 rounds Ski Erg 250m + 25 Push-ups + 20 Box jumps + Row 25 cals
  42. AMRAP 20 100m Farmers carry + Row 500m + 20 Wall ball + Run 400m
  43. For time Run 2500m + 200 Squats + 100 Push-ups + Run 2500m (Timecap 40 mins)
  44. 8 rounds Ski Erg 150m + 20 Burpees + 10 KB snatch/arm
  45. EMOM 16 1st minute Row 12 cals + 2nd minute 20 Sandbag walking lunges
  46. 3 rounds 25 DB thrusters + Run 800m + 30 Wall ball + Ski Erg 250m
  47. AMRAP 12 Ski Erg 300m + 15 Burpees
  48. 6 rounds 25mm Sled Push + 20 KB swings + Ski Erg 200m
  49. For time Row 1500m + 75 Squats + 50 Push-ups + 25 Box jump overs (Timecap 20 mins)
  50. 9 rounds Run 200m + 50m Farmers carry
  51. E2MOM 20 Ski Erg 150m + 10 Burpee pull-ups
  52. 3 rounds Run 1000m + 50 Box jumps + Row 40 cals + 30 DB walking lunges
  53. AMRAP 30 Run 400m + Row 300m + Ski Erg 200m + 10m Farmers carry
  54. For time Ski Erg 1000m + 100 Walking lunges + 50 Push-ups + Run 1000m (Timecap 22 mins)
  55. 7 rounds Run 300m + 25 Squats + 20 Push-ups + Row 15 cals
  56. 3 rounds Ski Erg 400m + 50m Sled Pull + 25 Burpee broad jumps
  57. AMRAP 18 25m Sled Push + 10 Pull-ups + 15 Hand-release push-ups
  58. E3MOM 21 Row 250m + 15 Burpees + 15 KB swings
  59. 3 rounds Ski Erg 500m + 40 Wall ball + 30 Push-ups
  60. AMRAP 18 Run 400m + Row 25 cals
  61. For time Row 2000 + 50 Burpees + Run 1000m + 100 Squats (Timecap 30 mins)
  62. 6 rounds Ski Erg 200m + 20 Sandbag lunges + 10 Pull-ups
  63. E4MOM 24 Run 400m + 20 KB swings + 15 Box jumps
  64. 4 rounds Run 1000m + 25 Push-ups + 25 Wall ball
  65. For time Run 800m + 50m Sled pull + 100 Squats + 50m Sled pull (Timecap 25 mins)
  66. AMRAP 18 Ski Erg 250m + 25 Wall ball + 15 Burpees
  67. For time Run 1500m + 75 Squats + 50m Sled push (Timecap 20 mins)
  68. 8 rounds Row 250m + 20 Burpees + 10 DB push press
  69. E2MOM 20 Ski Erg 20 cals + 15 Sandbag front squats
  70. 5 rounds Run 800m + 20 KB swings + 15 DB thrusters
  71. AMRAP 30 Row 50 cals + Ski Erg 25 cals + 35 Push-ups
  72. For time Run 1000m + 200m Farmers carry + 100 Wall ball + Run 1000m (Timecap 25 mins)
  73. 3 rounds Run 500m + 20 Burpees + Row 500m + 30 Wall ball
  74. AMRAP 24 150m Farmers carry + Ski Erg 150m
  75. 4 rounds Run 800m + 25m Sled push + 40 Squats + 25m Sled pull
  76. AMRAP 25 Run 300m + Row 200m + Ski Erg 100m
  77. For time Run 3000m + 150m Farmers carry + 75 KB swings (Timecap 25 mins)
  78. 10 rounds Ski Erg 150m + 15 Burpees + 10 KB snatch/arm
  79. EMOM 18 1st minute Row 200m + 2nd minute 12 Burpee broad jumps + 3rd minute Run 300m
  80. 5 rounds Run 600m + 25 KB swings + Ski Erg 20 cals
  81. AMRAP 20 Ski Erg 500m + 45 Squats + 20 Hand-release push-ups
  82. For time Row 1000m + 50 Wall ball + 40 Burpees + Run 1000m (Timecap 20 mins)
  83. 10 rounds Run 200m + 10 Burpee pull-ups
  84. AMRAP 30 50m Sled Pull + Row 500m + 30 Squats
  85. E5MOM 25 Row 250m + 30m Sled push
  86. 3 rounds Run 1000m + 40 Walking lunges + Row 30 cals
  87. AMRAP 28 Row 600m + 30 Burpees + Ski Erg 20 cals
  88. For time Run 2000m + 100 Walking lunges + 50 Sit-ups (Timecap 24 mins)
  89. 5 rounds Ski Erg 250m + 30 Squats + 10 Handstand push-ups
  90. EMOM 10 Run 200m + 1 Rope climb
  91. 6 rounds Run 500m + 25 Wall ball + 10 Pull-ups
  92. AMRAP 25 Ski Erg 300m + 15 Box jumps + 15 Burpees
  93. 4 rounds 250m Row + 30m Sled Pull + 25 KB swings
  94. For time Run 1000m + 2x[50m Sandbag lunges + 100m Farmers carry + Burpee broad jumps] + Run 1000m (Timecap 45 mins)
  95. For time Run 1000m + 45 Burpees + Run 1000m + 150m Farmers carry
  96. E3MOM 21 Run 250m + 25 Wall ball
  97. EMOM 16 1st minute 20m Sled push + 2nd minute 15 Hand-release push-ups
  98. For time Run 1000m + 8x[3 Pull-ups + 5 Sit-ups + 7 Squats] + Row 1000m
  99. 4 rounds Ski Erg 300m + 25 Push-ups + 20 Walking lunges
  100. 10 rounds Run 300m + 15 Burpees
  101. 3 rounds Run 800m + Ski Erg 600m + 40 Wall ball
  102. E2MOM 14 Row 200m + 10 Hand-release push-ups
  103. For time Row 1500m + 50m Sled Push + 80 Squats (Timecap 20 mins)
  104. 5 rounds Run 700m + 20 DB thrusters + 10 Pull-ups
  105. AMRAP 22 Row 400m + 25 Wall ball + 20 Burpees
  106. For time Ski Erg 1000m + 100 Squats + 50 Sit-ups + Run 1000m (Timecap 20 mins)
  107. AMRAP 30 40m Sled Push + Run 400m
  108. 6 rounds Run 500m + 30 KB swings + 20 Pull-ups
  109. E3MOM 24 Run 600m + 25 Wall ball
  110. For max distance Ski Erg 4 minutes + Rest 3 minutes + Row 4 minutes
  111. AMRAP 20 30m Sled pull + 15 Burpees
  112. For time Run 2000m + 80 Burpees + Run 1000m + 60 Wall ball + Run 500m
  113. E2MOM 20 30m Sled Push + 20 Alternating DB snatch
  114. For time 100 Squats + Run 1000m + 200m Farmers carry + Row 1000m + 100 Squats
  115. 4 rounds Run 800m + 100m Farmers carry

Each workout can be adjusted based on your performance and recovery needs. Listen to your body and scale the exercises as needed. Remember, consistency and proper form are key to progress and injury prevention.

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