It’s competition time of year. And everyone wants to make sure they show up in peak performance. So we’ve got you covered with these 5 HYROX workouts to get you ready for your next event.
All of these workouts come from the HYROX workout of the day program. You can find out more about HYROX Fitness here. These were chosen specifically to be difficult and most can be done without needing any specific equipment. Although one workout features a rower. So let’s do this!
5 HYROX Workouts – Training for Competition
Name: Nicholas
The Workout:
Part A – 2 Kilomters Run (1.25 Miles)
– Rest 5 Minutes –
Part B – 100 Burpees
– Rest 5 Minutes –
Part C – 2 Kilomters Run (1.25 Miles)
Time Cap: 50 Minutes
Scaling: Reduce the distance of the runs and the reps of burpees.
Why we love it: This is a great body weight burner that you can do outside or inside with a treadmill. It’s meant to be done quickly, at a “push” pace. Then recover using the 5 minutes between the three parts. This workout is great for Hyrox, Spartan Race, and Crossfit.
Name: Zuma
The Workout:
10 Rounds Tabata of:
40 Seconds – Air Squats
20 Seconds Rest
40 Seconds – Burpees
20 Seconds Rest
40 Seconds – Sit ups
20 Seconds Rest
Scaling: Reduce the work time while increasing the rest time. Doing 30 work, 30 seconds rest for example.
Why we love it:This is one of my go to travel workouts because it takes up barely any space. I can even do this in my hotel room. And at 30 minutes total, it’s a sneak SOB of a workout. The goal with Tabata is to try and do the same amount of reps each round. So challenge yourself, but don’t burn out on the first set. Keep a solid intensity through the entire workout.
Name: Cooper
The Workout:
10 Rounds for Time
10 Burpees
10 Air Squats
10 Pushups
10 Sit Ups
Time Cap: 50 Minutes
Scaling: You can reduce the total rounds or the total reps per round..
Why we love it: Another workout you can do anywhere. Unlike the tabata workout in Zuma, in this workout there are no breaks. It’s all gas with the goal of finishing all of the movement in under 30 minutes. For most people it’s the pushups that are going to go. Combined with the burpees, you’re looking at roughly 200 pushups. So be ready!
Name: Elliot
The Workout:
10-9-8-7-6-5-4-3-2-1
Burpees*
*400 Meter Run Between Each Round
Time Cap: 35 Minutes
Scaling: Decreased the runs as needed.
Why we love it: This is the type of workout that will have you calling dinosaurs if you’re not careful. In total you will be doing 55 burpees and running 2.5 miles. A A brutal combination of small sets and shorts distance. It’s meant to be a push from start to finish. You should be looking forward to the burpees, and those half a second rests at the bottom.
Name: Andre
The Workout:
1,000 Meter Row
50 Burpees
800 Meter Row
40 Burpees
600 Meter Row
30 Burpees
400 Meter Row
20 Burpees
200 Meter Row
10 Burpees
Time Cap: 40 Minutes
Scaling: Decreased the runs as needed.
Why we love it: We’ve had our running and burpees. Now it’s time for rowing a burpees. A great winter or rainy day workout. This movement combo will take out your hips. Those big sets of burpees at the top will make the pulls on the rower way harder than they should be. Keep your pace steady for the first two sets and then push it hard at the end.
