HYROX
Hyrox is a global fitness race combining functional workouts and endurance running. Athletes complete 8 × 1 km runs, each followed by a workout station such as sled push, sled pull, burpee broad jumps, rowing, and wall balls. Designed for all fitness levels, Hyrox tests strength, speed, and stamina in a race against the clock.
Equipment required
Ski Erg
Sled
Plate
Row Erg
Kettlebell
Sandbag
Target
Medicine Ball
Structure
1 Round(s)
1000mRunning
1000mSki Ergometer
1 Round(s)
1000mRunning
50mSled Push
♂︎ 202 kg ♀︎ 152 kg
1 Round(s)
1000mRunning
50mSled Pull
♂︎ 153 kg ♀︎ 103 kg
1 Round(s)
1000mRunning
80mBurpee Broad Jump
1 Round(s)
1000mRunning
1000mRowing Ergometer
1 Round(s)
1000mRunning
200mFarmers Carry
♂︎ 32 kg ♀︎ 24 kg
1 Round(s)
1000mRunning
100mSandbag Walking Lunge
♂︎ 30 kg ♀︎ 20 kg
1 Round(s)
1000mRunning
100×Wall Ball Shot
♂︎ 9 kg ♀︎ 6 kg
Rx Format
1 Round(s)
1000mRunning
1000mSki Ergometer
1 Round(s)
1000mRunning
50mSled Push
♂︎ 202 kg ♀︎ 152 kg
1 Round(s)
1000mRunning
50mSled Pull
♂︎ 153 kg ♀︎ 103 kg
1 Round(s)
1000mRunning
80mBurpee Broad Jump
1 Round(s)
1000mRunning
1000mRowing Ergometer
1 Round(s)
1000mRunning
200mFarmers Carry
♂︎ 32 kg ♀︎ 24 kg
1 Round(s)
1000mRunning
100mSandbag Walking Lunge
♂︎ 30 kg ♀︎ 20 kg
1 Round(s)
1000mRunning
100×Wall Ball Shot
♂︎ 9 kg ♀︎ 6 kg
Intermediate Format
1 Round(s)
1000mRunning
1000mSki Ergometer
1 Round(s)
1000mRunning
50mSled Push
♂︎ 152 kg ♀︎ 102 kg
1 Round(s)
1000mRunning
50mSled Pull
♂︎ 103 kg ♀︎ 78 kg
1 Round(s)
1000mRunning
80mBurpee Broad Jump
1 Round(s)
1000mRunning
1000mRowing Ergometer
1 Round(s)
1000mRunning
200mFarmers Carry
♂︎ 24 kg ♀︎ 16 kg
1 Round(s)
1000mRunning
100mSandbag Walking Lunge
♂︎ 20 kg ♀︎ 10 kg
1 Round(s)
1000mRunning
100×Wall Ball Shot
♂︎ 6 kg ♀︎ 4 kg
Start your workout with TOPWOD
Take this workout straight into the TopWOD app. The built-in timer adapts to the format and keeps you focused on performance.
Open in the app
