teppo.

io

115 HYROX workouts

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.

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 squats

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)
 teppo.io

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