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ACCEPT

Workout of the week

Orbison

EMOM 20

For ORBISON you’ll need a stopwatch. Every 60 seconds you perform 4 Burpees, 6 Squats and 8 Sit Ups as quick as possible. Repeat this 20 times, every minute on the minute until 20 minutes (EMOM 20) have passed.

Example: If it takes you 40 seconds to complete 4 Burpees, 6 Squats and 8 Sit Ups, you have the remaining 20 seconds to rest until next minutes starts.

Scaling: You can scale ORBISON by reducing the repetitions by half and therefore extending your rest times

Hill

TC: 30 Min.

HILL is a pure bodyweight workout that consists of Squats, Mountain Climber and 10m Shuttle Run. You start with 50 reps per exercise (50x Squats, 50x Mountain Climber, 50x 10m Shuttle Run), then 40 reps per exercise, then 30 reps per exercise, then 20, then 10. One leg of Mountain Climber equals 1 rep, one 10m Shuttle Run equals 1 rep.

The time cap for HILL is 30 minutes.

Scaling: You can scale HILL by decreasing the rounds and reps to 50-30-10.

LEGEND consists of 4 parts that you should complete one after another. Between part a), b) and c) you have 1 minute rest.

LEGEND is a classic interval workout that uses the Tabata training method: 20 seconds of work followed by 10 seconds of rest, repeated 8 times. LEGEND starts with part a) 8 Rounds of Burpees (= 20 Sec. Burpees, 10 Sec. Rest), then 1 minute rest followed by part b) 8 Rounds of Lunges (= 20 Sec. Lunges, 10 Sec. Rest), then 1 minute rest followed by part c) 8 Rounds of Sit Ups (= 20 Sec. Sit Ups, 10 Sec. Rest), then 1 minute rest followed by 8 Rounds of Squats (= 20 Sec. Squats, 10 Sec. Rest). 

Scaling: You can scale LEGEND by reducing each parts from 8 to 4 rounds.

COOPER

TC: 30 Min.

COOPER is a pure bodyweight workout that consists of 10 rounds of 10 Burpees, 10 Squats, 10 Push Ups, and 10 Sit Ups. Try to find a (slower) pace that you can maintain for the entire 10 rounds. The time cap for COOPER is 30 minutes.

Scaling: You can scale COOPER by reducing the rounds by half from 10 to 5 rounds.

CLARK is a sole bodyweight workout that includes burpee broad jumps and running*. Each round of Burpee Broad Jumps, follows a 200m run. In the first round you do 10 Burpee Broad Jumps followed by a 200m run. In the second round you do 9 Burpee Broad Jumps followed by 200m of running. This framework continues until you reach Round 10.

*You can substitute running by estimating your run times and then do e.g. skipping, jumping jacks or mountain climbers. 

Scaling: You can scale CLARK by skipping every other round and reducing the rounds from 10 to 5 (10-8-6-4-2).

Withers

TC: 40 Minutes

WITHERS is a sole bodyweight workout that includes running* and burpee broad jumps.  WITHERS consist of 3 rounds that each combine the exercises and reps of a) and b). In the first round you run 1500m followed by 50 Burpee Broad Jumps. In the second round you run 1000m followed by 40 Burpee Broad Jumps. In the third and last round you run 500m and complete 30 Burpee Broad Jumps. The time cap for WITHERS is 40 minutes.

*You can substitute running by estimating your run times and then do e.g. skipping, jumping jacks or mountain climbers. 

Scaling: You can scale WITHERS by reducing the reps and distances by half.

NELSON consist of 4 exercises that each have to be completed within the minute. In the first minute you do 10-15 Wall Balls, in the second minute it’s 10 Burpee Broad Jumps, third minute: 10-15 Cal Ski Erg, fourth minute: 20 Lunges, fifth minute: rest. Repeat this for the duration of 30 minutes. 

Once you completed the amount of reps/cal for each exercise, you can rest for the remaining time until the next minute starts. So if you e.g. completed 15 Wall Balls within 25 seconds, you will have 35 seconds of rest until you start the next minute with Burpee Broad Jumps.

For Wall Balls and Ski Erg, we recommend beginners to start with 10 reps/cal, intermediate with 12 reps/cal, and pros with 15 reps/cal,

Scaling: You can scale NESLON by decreasing all reps/cal according to your needs.

HOLLY is a 20 minute AMRAP that consist of 5 rounds that each combine the exercises and reps of a) and b). In the first round you row 5 calories followed by 10 Wall Balls. In the second round you row 10 calories followed by 20 Wall Balls. Repeat this until you reached 25 calories on the rower and 50 Wall Balls. For the remaining time start from the beginning (5 calories and 10 Wall Balls).

Scaling: You can scale HOLLY by reducing the rounds from 5 to 3 and by skipping every other rep: a) 5-15-15 Cal Row and b) 10-30-50 Wall Balls

REED

10 Seconds transition time between each exercise

5 Rounds
1 Min. Row
1 Min. Squat
1 Min. Ski Erg
1 Min. Sit Ups

KNIGHT is a HYROX Doubles workout, that should be completed in a 2-person-team. 

Just like the HYROX Doubles competition, use the principle „YGIG“ (You Go I Go) which means, Doubles Team Member 1 (DTM1) works, while DTM 2 rests and vice versa. 

KNIGHT is a sole endurance workout that aims to prepare you for the competition distances.

The 2-person-team needs to complete the entire distance per exercise before moving on to the next exercise. It is entirely up to the team to decide the split of distances/reps, however we recommend a split of 250 m for the Row and Ski part, as well as 5-7 reps for the  Burpee Broad Jumps.

Scaling: You can scale KNIGHT by reducing all distances/reps by half.

NASH consists of 2 parts that you should complete one after another. Between part a) and part b) as well as b) and c) you have 2 minutes rest.

This is how NASH works:

Part a):
You’ll need a stopwatch. Every 60 seconds you perform 15 Wall Balls as quick as possible. Repeat this 10 times, every minute on the minute until 10 minutes (EMOM 10) have passed.
Example: If it takes you 30 seconds to complete 15 Wall Balls, you have the remaining 30 seconds to rest until next minutes starts.

Part b) and c) follow the same pattern.

Scaling: You can scale NASH by reducing the repetitions and therefore extending your rest times

BAKER

TC: 60 Min.

BAKER is a HYROX Doubles workout, that you should complete in a 2-person-team. BAKER consists of 3 parts that you should complete one after another. Between part a) and part b) aswell as b) and c) you have 2 minutes rest.

This is how BAKER works:

Part a):
Doubles Team Member 1 (DTM 1) runs 1000 m while DTM 2 does Burpee Broad Jumps. Once DTM 1 returns from the run, the Doubles Team switches exercises and DTM 2 runs 1000 m while DTM 1 does Burpee Broad Jumps. After DTM 2 completed 1000 m, the Doubles Team rests for 2 Minutes.

Part b) and c) follow the same pattern.

Scaling: You can scale BAKER by reducing all running distances by half.

NICKS

DOUBLES EDITION

NICKS is a HYROX Doubles workout, that you should complete in a 2-person-team. 

Just like the HYROX Doubles competition, use the principle „YGIG“ (You Go I Go) which means, Doubles Team Member 1 (DTM1) works, while DTM 2 rests and vice versa. 

NICKS begins and ends with 1000 m Run/Row/Ski followed by 2 rounds of 100 m Sandbag Lunges, KB Farmers Carry, and Burpee Broad Jumps each.

The 2-person-team needs to complete the entire distance per exercise before moving on to the next exercise. It is entirely up to the team to decide the split of cal/reps, however we recommend a split of 250 m Run/Row/Ski part, 10-20 m for Sandbag Lunges and Burpee Broad Jumps, as well as 20-40 m for Farmers Carry.

As far as the Run/Row/Ski part, pick one exercise that needs the most improvement. For Sandbag Lunges use competition weight and for KB Farmers Carry, go as heavy as possinnle. The time cap for NICKS is 45 minutes.

If you want to complete NICKS as an individual athlete, reduce all distances by half.

Scaling: You can scale NICKS by reducing all distances by half and if necessary adjust the weights. 

LEWIS

30 Minute AMRAP

One round of LEWIS consists of 1500 m Row, 50 Lunges, 500 m Ski Erg, 50 Squats, 500 m Run, and 50 Push Ups which repeats for the duration of 30 minutes. For exercises Row, Ski Erg and Running, try to find a pace that you can maintain throughout the entire workout. As far as the bodyweight exercises, try to go for as many unbroken reps as possible.

Scaling: You can scale LEWIS by reducing the AMRAP from 30 to 15 minutes or by decreasing the reps and distances by half.

SMITH

Doubles Edition

SMITH is a HYROX Doubles workout, that you should complete in a 2-person-team. 

Just like in the HYROX Doubles competition, use the principle „YGIG“ (You Go I Go) which means, Doubles Team Member 1 (DTM1) works, while DTM 2 rests and vice versa. 

SMITH starts with 30 calories/reps of rowing, wall balls, and burpees. Then 20 cal/reps of each exercise, then 10 cal/reps and so on. The time cap for SMITH is 25 minutes.

It is entirely up to the team to decide the split of cal/reps, however we recommend a split of 5 -10.

Scaling: You can scale SMITH by reducing all reps and calories by half.

GREEN

For Time

GREEN begins and ends with a 5K run. The first 5K are followed by 10 rounds of Squats, Push Ups and Sit Ups that are 10 reps each. You should set yourself rest times during these rounds. And while they might seem unnecessary at the beginning, they will help you to maintain your pace as you move up in the rounds. The last 5K run should be at a moderate pace, which you can pick up towards the end. The time cap for GREEN is 100 minutes. 

Scaling: You can scale GREEN by decreasing the running distance to 2K and by decreasing the rounds by half.

BERRY

DOUBLES Workout

BERRY is a HYROX Doubles Workout, that you should complete in a 2-person-team. One round consists of 300m SkiErg, 20 Wall Balls, and 25m Sled Pull. DOUBLES-Team-Member 1 (DTM) completes one entire round, then DTM2 completes another entire round. Continue this until you completed 10 rounds total.  The time cap for BERRY is 60 minutes. 

If you want to complete BERRY as an individual athlete, reduce BERRY from 10 to 5 rounds. 

Scaling: You can scale BERRY by reducing reps and distances by half.

CHERRY

DOUBLES Workout

CHERRY is a HYROX Doubles workout, that you should complete in a 2-person-team. 

Just like the HYROX Doubles competition, use the principle „YGIG“ (You Go I Go) which means, Doubles Team Member 1 (DTM1) works, while DTM 2 rests and vice versa. 

One round of CHERRY consists of 4 exercises, 100 calories/reps each, which have to be repeated for the duration of 30 minutes. A 2-person-team needs to complete 100 cal/reps in total per exercise before moving on to the next exercise. It is entirely up to the team to decide the split of cal/reps, however we recommend a split of 10. 

If you want to complete CHERRY as an individual athlete, reduce all cal/reps by half.

Scaling: You can scale CHERRY by reducing the AMRAP from 30 to 15 minutes along with the exercises from 100 to 50 cal/reps. 

ROSE

For Time

ROSE combines 400m running with two alternating exercises: Burpee Broad Jumps and Walking Lunges. Pick a running pace that you are able to maintain throughout the rounds. The time cap for ROSE is 25 minutes. 

Scaling: You can scale ROSE by completing 1 Round instead of 2.

CASH

DOUBLES Workout

CASH is a HYROX Doubles workout, that you should complete in a 2-person-team. 

Just like the HYROX Doubles competition, use the principle „YGIG“ (You Go I Go) which means, Doubles Team Member 1 (DTM1) works, while DTM 2 rests and vice versa. 

One round of CASH consists of 3 exercises, 20 calories/reps each, which have to be repeated for the duration of 20 minutes. A 2-person-team needs to complete 20 cal/reps in total per exercise before moving on to the next exercise. It is entirely up to the team to decide the split of cal/reps, however we recommend a split of 5 for the exercises Ski Erg and Burpee Broad Jumps, and a split of 10 for Sandbag Lunges. 

If you want to complete CASH as an individual athlete, reduce the AMRAP from 20 to 10 minutes.

Scaling: You can scale CASH by reducing the AMRAP from 20 to 10 minutes along with the exercises from 20 to 10 cal/reps. 

RICHIE

For Time

and row-pace that you are able to maintain throughout the rounds. The focus of RICHIE is to complete the Burpees and Wall Balls as quick as possible in order to use the rowing and ski erg parts to catch your breath. The time cap for RICHIE is 25 minutes. 

If you want to complete RICHIE as DOUBLE, increase the rounds from 2 to 4 and use the „You Go I Go“ principle.

Scaling: You can scale RICHIE by completing 1 Round instead of 2.

ANDRÉ

For Time

ANDRÉ combines 3000m Rowing with 150 Burpees – a tough combination!

On the Rower, try to find a speed that you are able to maintain throughout the 1000m, 800m and 600m distances. For the 400m and 200m distances, try to increase your rowing speed. Burpees are the key to this workout, try to avoid the „red zone“ and plan your rest by doing sets of 5 or 10 reps. 

The time cap for ANDRÉ is 40 minutes. 

Scaling: You can scale ANDRÉ by decreasing all reps and distances by half.

KNOWLES

Intervall & For Time

KNOWLES consists of 2 parts that you should complete one after another. Between part a) and part b) you have 3 minutes rest.

Part a) is 3 rounds of 1 minute work (SkiErg, Rowing, and Running) followed by 30 seconds rest. Try to maintain the same pace throughout all rounds. Breathing is key! Try to recover as good as possible during the short rest of 30 seconds. After this part, rest for 3 minutes. 

Part b) consists of 5 rounds of 10 Burpees, 10 Box Jumps and 10 Wall Balls. Try to go as fast as possible with little rest in between exercises and rounds. The time cap for  part b) is 20 minutes.

Scaling:  You can scale KNOWLES by increasing the rest times in part a) from 30 to 60 seconds and by decreasing part b) from 5 to 3 rounds.

MITCHELL

Strength & AMRAP

MITCHELL consists of 2 parts that you should complete one after another.

Part a) is a pure strength circuit that includes bench press and pull ups. Start with 12 Bench Press followed by 12 Pull Ups, and reduce the reps by 2 each round. While you decrease in reps, you should increase the weight for Bench Press each round.

Pick a weight that allows you to complete all reps unbroken with good form. There should be little to no rest between transitions. After each round, rest for 2-3 minutes.

Part b) is a 20 minute AMRAP that includes Ski Erg, Sled Push, and Rowing. For the Sled, pick a weight that allows you to push the entire distance without resting.

Scaling: You can scale MITCHELL by decreasing the reps of part a) by half and by doing Ring Rows instead of Pull Ups for part b), decrease from 20 to 10 minutes.