8 Hyrox Workouts You Need To Try

You think you’re fit because you can run a 5K and deadlift your bodyweight.

Then you sign up for your first Hyrox race and reality hits like a freight train.

Fifteen minutes in, your lungs are burning, your grip is failing, and you’re staring at a sandbag that suddenly weighs twice what it should. Meanwhile, the person next to you (who looked completely average at the start line) is moving through stations like they’ve been preparing for this their entire life.

What’s the difference? They understood something you didn’t: Hyrox isn’t just about being strong or having good cardio. It’s about efficiency under fatigue when your body wants to quit.

Here’s how to become that person who makes it look easy.

Why Most People Fail at Hyrox (And How to Avoid It)

Hyrox exposes every weakness you have. Can’t maintain pace when your heart rate spikes? You’ll discover that fast. Grip strength disappears after 20 minutes? The farmer’s carries will humble you. Mental game falls apart when things get uncomfortable? Those final burpee broad jumps will break you.

Most people train for Hyrox like it’s either a running race or a CrossFit workout. Both approaches miss the point.

Hyrox is a hybrid endurance event. You need:

Aerobic power to sustain effort across 8 stations

Muscular endurance to keep moving when lactate floods your muscles

Movement efficiency to waste zero energy on sloppy technique

Mental toughness to push through when your brain starts negotiating

The workouts below address all four. They’re not random. Each one targets specific energy systems and movement patterns you’ll face on race day.

How to Use These Workouts

Don’t try to crush every workout. These are tools, not tests. Pick the ones that target your weaknesses:

Struggling with pacing? Focus on Workouts 1, 2, and 6

Grip strength failing? Emphasize Workouts 2, 5, and 7

Mental game weak? Attack Workouts 4 and 8

Need better movement efficiency? All of them, but start with Workout 3

Programming advice: Use 1 to 2 of these per week as your Hyrox specific training. Don’t abandon your strength work or easy cardio. These are supplements, not replacements.

Programs like Flex Program structure this exact approach: dedicated strength and conditioning work forms your base, then you layer in sport specific training like these Hyrox workouts to sharpen for your event. The foundation supports the specialization.

Workout 1: The Pacing Teacher

Why this works: Teaches you to manage effort across multiple rounds while building aerobic capacity in both upper and lower body.

6 Rounds:

• 250m Ski
• 25m Farmer’s Carry
• Rest 2 minutes

6 Rounds:

• 250m Row
• 25m Walking Lunge

The lesson: Each round should feel identical. If round 6 is significantly harder than round 1, you went out too fast. This workout teaches the sustainable pace that wins races.

Scaling: New to Hyrox? Drop to 4 rounds each. Advanced? Add a weighted vest for the carries and lunges.

Workout 2: The Grip Destroyer

Why this works: Simulates the cumulative fatigue that destroys grip strength during longer Hyrox events.

3 Rounds:

• 500m Ski
• 40m Sandbag Walking Lunge

3 Rounds:

• 500m Run
• 40m Farmer’s Carry

3 Rounds:

• 500m Row
• 40m Burpee Broad Jump

The lesson: Your grip will want to fail during the second block. Your legs will scream during the third. This is where races are won or lost, when discomfort becomes pain and you have to choose to continue.

Key focus: Don’t death grip anything. Relax your hands between stations. Learn to carry efficiently, not just powerfully.

Workout 3: The Efficiency Builder

Why this works: Forces you to move smoothly and efficiently under time pressure while managing multiple movement patterns.

EMOM 35 Minutes:

• Minute 1: 12/9 Cal Ski (male/female)
• Minute 2: 10 Burpee Broad Jump
• Minute 3: 12/9 Cal Row (male/female)
• Minute 4: 15 Wall Ball
• Minute 5: Rest

The lesson: Every movement must be crisp. Sloppy technique costs time, and time costs results. This workout rewards efficiency over raw power.

Mental game: The rest minute feels amazing early on. By minute 25, it feels like 10 seconds. Learn to embrace the discomfort instead of watching the clock.

Workout 4: The Mental Breaker

Why this works: Replicates the psychological challenge of maintaining output when everything hurts.

3 Rounds:

• 30 Burpee Broad Jump
• Row 400m
• 20 Burpee Broad Jump
• Row 200m
• 10 Burpee Broad Jump
• Rest 3 minutes between rounds

The lesson: The first round feels manageable. The second round is where doubt creeps in. The third round is pure mental warfare. This is where you learn that your body can do more than your mind wants to believe.

Strategy: Break the burpees into small sets from the start. Five sets of 6 is easier than trying to do 30 straight and blowing up.

Workout 5: The Capacity Test

Why this works: Builds work capacity across all major Hyrox movement patterns while teaching you to go hard when it matters.

EMOM 24 Minutes:

• Minute 1: Max Row (calories)
• Minute 2: Rest
• Minute 3: Max Burpee Broad Jump
• Minute 4: Rest
• Minute 5: Max Wall Ball
• Minute 6: Rest
• Minute 7: Max Sandbag Walking Lunge Steps
• Minute 8: Rest

The lesson: Track your numbers. This workout teaches you what maximum sustainable effort actually feels like, not just what you think it should be.

Goal: Your numbers should be consistent across all 3 cycles. If they drop significantly, you’re going too hard early.

Workout 6: The Lactate Tolerance Builder

Why this works: Short, intense intervals that teach your body to clear lactate while maintaining movement quality.

8 Rounds:

• 300m Ski
• 20 Sandbag Walking Lunge Steps (10 each leg)
• Rest 45 seconds between rounds

The lesson: Each round should take 90 to 120 seconds of hard work. That’s not enough time to fully recover, but just enough to go again. This builds the lactate tolerance that separates good Hyrox athletes from great ones.

Technique focus: The lunge steps will get sloppy when you’re tired. Maintain full range of motion and control even when your legs are burning.

Workout 7: The Simplicity Challenge

Why this works: Sometimes the most effective workouts are the simplest. Three movements, maximum suffering.

3 Rounds:

• 40m Sandbag Walking Lunge
• 400m Run
• 40 Wall Ball

The lesson: When you strip away complexity, you can’t hide behind confusion or strategy. It’s just you versus the work. This workout teaches pure grit.

Pacing: Aim to complete each round in the same time. If round 3 takes significantly longer than round 1, you didn’t pace correctly.

Workout 8: The Race Simulation

Why this works: Combines ascending volume with multiple movement patterns to simulate the cumulative fatigue of race day.

For Time:

Round 1: 20 Burpee Broad Jump, 200m Ski, 40 Wall Ball, 200m Row

Round 2: 16 Burpee Broad Jump, 400m Ski, 30 Wall Ball, 400m Row

Round 3: 12 Burpee Broad Jump, 600m Ski, 20 Wall Ball, 600m Row

Round 4: 8 Burpee Broad Jump, 800m Ski, 10 Wall Ball, 800m Row

The lesson: This workout gets harder as it goes on, just like a real race. The temptation is to start fast and fade. Learn to negative split and make your final round your strongest.

Strategy: Track your split times. Can you make round 4 faster than round 1? That’s the sign of a well paced effort.

Programming These Workouts Into Your Training

Week 1 to 2: Focus on Workouts 1, 3, and 7 (pacing and efficiency)

Week 3 to 4: Add Workouts 2 and 6 (grip strength and lactate tolerance)

Week 5 to 6: Include Workouts 4 and 5 (mental toughness and capacity)

Week 7 to 8: Peak with Workout 8 (race simulation)

Recovery protocols: These workouts are demanding. Follow them with easy movement days like walking, light swimming, or mobility work. Your gains happen during recovery, not just during the suffering.

The Equipment You’ll Need

Essential:

• Concept2 SkiErg and Rower (or similar)
• 20kg/30kg Sandbag (female/male)
• 6kg/9kg Wall Ball (female/male)
• Farmer’s carry handles or heavy dumbbells

Gym alternatives: Most CrossFit gyms have everything you need. Many commercial gyms are adding functional fitness equipment as Hyrox grows in popularity.

Home setup: You can substitute movements if needed, but the energy system demands remain the same. No SkiErg? Use a bike. No sandbag? Use a heavy backpack.

What Separates Winners From Participants

After coaching dozens of Hyrox athletes, here’s what actually matters:

Winners train the transitions. The clock doesn’t stop between stations. Practice moving efficiently from one exercise to the next.

Winners respect the distance. A Hyrox race takes 60 to 90 minutes for most people. Your training should prepare you for sustained effort over that duration.

Winners embrace the discomfort. These workouts are designed to be uncomfortable. That discomfort is your adaptation stimulus, not something to avoid.

Winners stay consistent. Doing one of these workouts occasionally won’t help. Doing them systematically over 8 to 12 weeks will transform your capacity.

The Truth About Hyrox Training

Hyrox exposes weaknesses that traditional training hides. You might be strong in the gym but weak under fatigue. You might have great cardio but terrible movement efficiency when tired.

These workouts don’t just build fitness. They build the specific kind of fitness that matters when everything hurts and you still have to keep moving.

The person who wins isn’t always the fittest on paper. It’s the person who can maintain their pace when their body wants to quit.

Use these workouts to become that person.

Start with one per week. Build to two. Master the movement patterns when you’re fresh so you can execute them when you’re not.

And remember: the goal isn’t to survive these workouts. It’s to dominate them, so when race day comes, you’re the one making it look easy while everyone else is wondering what hit them.