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Hyrox Workout Plan(Competition training examples)

Philip James
2 min readFeb 6, 2024

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Hyrox, or the “fitness race” has started popping up in major markets and is beginning to grow all over social media feeds. It’s another level of competition for fitness enthusiasts looking to push themselves.

How Is Hyrox Different Than Crossfit?

Hyrox markets itself as a “fitness race” which combines both running and functional workouts in a variety of stations. Crossfit, in a nutshell, features more complex movements and set/rep schemes.

Hyrox markets itself toward the “regular” gym goer but what we’re finding is that you’re getting both new athletes and older athletes particpating in this very cool competition.

Here’s some of the better, free, Hyrox workouts floating around online to help you build your own Hyrox training plans.

Hyrox Conditioning Ladder Workouts

Run/Burpess

1200m/20 burpees

1000m/25 burpees

800m/30 burpees

600m/35 burpees

400m/40 burpees

Then complete

Row/Lunges

1200m/20m

1000m/25m

800m/30m

600m/35m

400m/40m

Rest when needed during the movements.

VO2 Max Builder

Run 5 minutes-rest 5 minutes

Row 3 minutes-rest 3 minutes

Run 5 minutes-rest 5 minutes

Ski 3 minutes-rest 3 minutes

Run 5 minutes-rest-5 minutes

Go hard each round.

Engine Builder

Row-2k

40 Hand Release Push Ups

Ski 2k

20 Burpees

Run 2k

40 Wall Balls

Row 1k

40m Walking Lunges

Ski 1k

20 burpees

Run 1k

EMOM 24 (Every Minute On The…

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Philip James
Philip James

Written by Philip James

Reader, Free Thinker, Lifter, Runner, Fun Haver

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