3 exclusive Hyrox workouts to help you get your best time
If doing a Hyrox is one of your 2025 goals, you’ll need to incorporate regular Hyrox workouts into your training routine. That might mean doing a simulation of the full race using the exact distances and weights you’ll use in your heat, but as Hyrox world champion and master Hyrox trainer Jade Skillen tells us, you should start by tailoring a series of Hyrox workouts to each Hyrox segment.
Some might focus on particular functional exercises, and others the running. With 8 x 1km intervals, 52% of a Hyrox race is running, after all. Below, Jade exclusively shares three Hyrox workouts taken from her Hyrox Training Academy, designed to help you build strength and stamina. She recommends cycling through the three with one per week, alongside your regular strength training, cardio and mobility work (a Hyrox training plan should include more than Hyrox-specific workouts). Focus on transitioning between each of the exercises as quickly as possible as this is where participants can lose significant time come race day, Jade adds.
Hyrox workout one: ROXLEGS
Focus: leg strength
Format: 30-minute AMRAP (As Many Rounds As Possible). Maintain a consistent effort across the 30 minutes.
500m run
500m row
25m sled push @100kg including sled
30 x alternating dumbbell walking lunges using 2x5KG dumbbells or 10kg sandbag
Training for the pro event? Increase the weight to reflect the weight you will use in the race
Hyrox workout two: DROPSETS
Focus: cardio capacity
Format: descending ladder of 21-18-15-12-9-6-3. Perform 21 reps of all three exercises, followed by a 400m run. Then perform 18 reps of all three exercises followed by 400m, and so on until you reach 3 reps of each exercise.
10-cal row
Burpee broad jumps
Dumbbell forward lunges using 2x6/8KG dumbbells
* Run 400m between each set
Hyrox workout three: ODDS AND EVENS
Focus: strength and aerobic capacity
Format: 30-minute circuit. On odd rounds (1,3,5,7,9) perform a max distance run in three minutes. On even rounds (2,4,6,8,10), perform the prescribed reps for every exercise listed below in three minutes and rest for the remaining time. If you run out of time for the exercises in the even rounds, drop the reps for wall balls to between 10 and 15. The goal is to use max effort in the run intervals, and then move straight into the even rounds, using them for recovery.
Perform five rounds of:
Odd rounds = 1,3,5,7,9
Take three minutes to perform: max distance run
Even rounds = 2,4,6,8,10
Take three minutes to perform:
20 x wall balls using 4/6KG
10-cal ski or row
5 burpees
(Rest for remaining time within prescribed three minutes)
More on Hyrox:
‘I started functional training at 68, now I'm fitter and stronger than ever’
'I've competed in two HYROX races, here's what it's really like, and all you need to know'
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