HYROX Home Series Workout #4

Round and Round


“Round and Round” is a timed 6 Round. In each round, you add an additional exercise. Starting with 10 Burpees in Round 1. In Round 2 you perform 10 Burpees plus 10 Jumping Lunges (alternating and in total). In Round 3 you perform 10  Burpees, 10 Jumping Lunges plus 10 Tuck Ups. This framework continues until you reach Round 6.


Your score is the final time. Example: You finished in 16 Minutes and 10 Seconds. Your score is 16:10



  • Start in an upright standing position
  • Place hands close to your feet
  • In the bottom position your chest has to touch the ground, as you jump back up, your hands have to touch behind or above your head.
  • Knees and hips have to be fully extended for the vertical jump


Jumping Lunges

  • Start in an upright standing position
  • One leg steps forward and initiates the lunge
  • Lower yourself until your back knee touches the floor
  • Jump up and switch legs in midair so that you land in a lunge with your other leg in front


Tuck Ups

  • Lie flat on your back with your arms above your head
  • Lift your arms and legs of the floor by engaging your core into the so called hollow position to initiate movement
  • Reach forward with your arms and bend your knees simultaneously until your hands touch your legs right below your knees
  • Lower your arms and legs back in to the hollow position
  • Do not rest the arms and legs on the floor while performing the movement


Squats Jumps

  • Start in an upright standing position
  • At the bottom position of the squat, your hips must descend lower than your knees
  • Knees and hips have to be fully extended for the vertical jump


Push Ups

  • Start with your arms extended in the top position of the push up
  • Lower your chest and thighs to the ground until your chest touches the ground
  • At the top position your elbows have to lock out and your arms have to be fully extended


Tuck Jumps

  • Start in the bottom position of the squat with your hips below your knees
  • As you jump up, pull your legs toward your chest so your knees are above your hips 

Register Now for the HYROX HOME SERIES!


By loading the video, you agree to YouTube's privacy policy.
Learn more

Load video