The Only 5 Workouts You Need To Complete Hyrox

Workout Plan 1: Full Body Strength Circuit

Duration: 30-40 minutes

Equipment: Kettlebell, dumbbells, body weight

Structure:

• Warm-Up (5-10 minutes): Dynamic stretches (arm circles, leg swings, bodyweight squats).
• Circuit (Repeat 3-4 times):
• Goblet Squats – 12-15 reps
• Push-Ups (or Elevated Push-Ups) – 10-12 reps
• Kettlebell Swings – 15-20 reps
• Dumbbell Bent-Over Rows – 10-12 reps per arm
• Plank – Hold for 30-45 seconds
• Rest: 1-2 minutes between rounds.
• Cool Down (5 minutes): Static stretching focusing on all major muscle groups.

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Workout Plan 2: HIIT Interval Training

Duration: 30-35 minutes

Equipment: Body weight, kettlebell, or dumbbells

Structure:

• Warm-Up (5 minutes): High knees, butt kicks, arm swings.
• HIIT Workout (4-5 Rounds):
• 30 seconds of Burpees
• 30 seconds of Kettlebell Snatches (alternating hands)
• 30 seconds of Mountain Climbers
• 30 seconds of Push-Ups
• 1-minute Rest
• Cool Down (5 minutes): Light stretching, focusing on shoulders, chest, and legs.

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Workout Plan 3: Upper Body and Core Focus

Duration: 30-45 minutes

Equipment: Dumbbells, pull-up bar, dip bar

Structure:

• Warm-Up (5-10 minutes): Arm circles, torso twists, dynamic stretches for the upper body.
• Circuit (Repeat 3-4 times):
• Pull-Ups (or Assisted Pull-Ups) – 5-10 reps
• Dumbbell Shoulder Press – 10-12 reps
• Tricep Dips (on dip bar) – 10-12 reps
• Russian Twists – 15 reps per side
• Plank to Push-Up Position – 8-10 reps
• Rest: 1 minute between rounds.
• Cool Down (5 minutes): Stretch arms, shoulders, and core muscles.

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Workout Plan 4: Cardio and Lower Body Blast

Duration: 30-40 minutes

Equipment: Kettlebell, body weight

Structure:

• Warm-Up (5-10 minutes): High knees, dynamic leg swings, jumping jacks.
• Circuit (Repeat 3-4 times):
• Kettlebell Deadlifts – 12-15 reps
• Jump Squats – 10-15 reps
• Kettlebell Lunges (alternating) – 10 reps per leg
• Burpees – 10 reps
• High Knees – 30 seconds
• Rest: 1-2 minutes between rounds.
• Cool Down (5 minutes): Stretch focusing on glutes, hamstrings, and quadriceps.

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Workout Plan 5: Functional Movement and Flexibility

Duration: 30-45 minutes

Equipment: Kettlebell, dumbbells, yoga mat

Structure:

• Warm-Up (5-10 minutes): Hip openers, leg swings, torso twists.
• Functional Circuit (Repeat 3-4 times):
• Kettlebell Thrusters – 10-12 reps
• Box (or Step) Jumps – 8-10 reps
• Dumbbell Renegade Rows – 8-10 reps per side
• Bear Crawls – 30 seconds (or 10-15 reps forward/backward)
• Superman Holds – Hold for 30 seconds
• Rest: 1 minute between rounds.
• Cool Down (5-10 minutes): Deep stretches focusing on the lower back, hip flexors, and shoulders.

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Workout Plan 6 (Bonus): Running Intervals

Duration: 30

Equipment: Running Shoes

Structure:

• Warm-Up (5-10 minutes): Dynamic stretches, ABC Drills
• Interval Training:
• 1 minute at high intensity (85-90% effort)
• Rest 2 minutes of active recovery (light jog/walk)
• Repeat for a total of 20 minutes.
• Cool Down (5-10 minutes): Slow jog or walk followed by stretching.

Screenshot Workout