HYROX Workouts: 10 Sessions to Get You Race-Ready
A good HYROX workout mixes running with the stations from the race: SkiErg, sled push and pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. Below you'll find ten workouts that train exactly that. They range from short circuits for beginners to a half race as a dress rehearsal.
You don't need to do all of them. Pick two or three a week, at your level and with the kit you've got. Completely new to the race? Then have a quick read of what HYROX actually is first.
Updated: 2026-11-04
What makes a good HYROX workout
At HYROX you run 1 km eight times, with a station after every kilometre. That format is the same all over the world. What makes the race tough isn't one single exercise. It's running on legs that are still full from the sled or the lunges.
More than half of your race time is simply running. That's been measured in ordinary recreational athletes, not pros. Yet a lot of the workouts you find online are mostly about the stations. My advice: take your running at least as seriously as your strength.
- Running in between the work. That's how you learn to run on tired legs. People also call it compromised running.
- A pace you can hold. A race lasts a long time. Sprinting the first round gets you nothing.
- Technique that counts. In the race a rep only counts if it's done right. So train it properly from day one.
- Scaled to your level. Lighter weight, shorter distances or fewer rounds? Fine. Building up beats ego.
So how is this different from a normal WOD (the workout of the day in a CrossFit box)? A WOD is often shorter and very varied. A HYROX workout lasts longer, keeps coming back to the same eight stations and is largely about running. You can see which stations they are, and in what order, in the eight HYROX exercises.
Got pain, an injury, or are you pregnant? Check with your doctor or physio first before you start these workouts.
Workouts 1–3: stations with running in between
These three are the closest to the race itself. You switch between running and stations, so you get used to that heavy feeling in your legs when you start running again.
Workout 1: the first taste (beginner). Three rounds, with 1 to 2 minutes' rest between rounds. The goal is to keep moving steadily. When you finish, you should feel like you had one more round in you.
- 500 m run
- 250 m row
- 250 m SkiErg (no SkiErg? Do another 250 m row)
- 10 burpee broad jumps
- 15 wall balls
Workout 2: running on tired legs. Four rounds: 20 lunges with a sandbag or weight on your shoulders, alternating legs. Straight after, run 1 km. Then rest 2 minutes. Pay special attention to the first 200 metres after the lunges. That's where you learn the most.
Workout 3: the sandwich. Five rounds of 400 m run, 10 burpee broad jumps and 20 wall balls. Only rest when you really need to. Going well? Make it 15 burpee broad jumps and 25 wall balls.
Do your burpee broad jumps the race way straight away. Under the season 26/27 rulebook, a burpee broad jump only counts if your chest touches the floor and you jump and land with both feet together. If a rep doesn't count, you have to redo it. That costs time, so get it right now.
Workouts 4–6: strength and endurance
Here you train the stations that ask the most of your muscles and your grip. Pick weights you can keep moving with. A short pause is fine, but you don't want to stop every metre.
Workout 4: push and pull. Five rounds of 25 m sled push, 25 m sled pull and 400 m run. Pull the sled standing up, with a solid stance and your weight leaning back. Let's be honest: nothing really feels like a sled. Without one, you can do lunges and weighted squats for your legs. But if you can train with a sled somewhere, do it.
Workout 5: carries and lunges. Four rounds of 100 m farmers carry with two kettlebells or dumbbells, 25 m sandbag lunges and 200 m run. Under the season 26/27 rulebook, your back knee touches the floor on every lunge, you stand all the way up each time and the sandbag stays on your shoulders. Train it like that from the start, and you won't have to think about it on race day.
Workout 6: wall balls on a steady rhythm. For ten minutes, do 10 wall balls at the start of every minute. That's called an EMOM: every minute on the minute. The rest of the minute is recovery. Too easy? Go to 12 or 15 per minute.
A few pointers that really help. Start every rep with a deep squat and your feet flat on the floor. Keep your elbows low and the ball close to your chest. And try to breathe in rhythm with your throws. Under the season 26/27 rulebook, a wall ball only counts if your hips go below your knees and the ball hits the right target.
In that same rulebook, women in the Open category throw a 4 kg ball to 2.70 m and men a 6 kg ball to 3.00 m. You'll find all the weights per category in HYROX weights and distances.
Workouts 7–9: run intervals and pacing
Because you run so much, this is where you win or lose the most time. These three workouts build your running fitness and teach you to pick a pace you can keep up.
Workout 7: the easy long run. 30 to 45 minutes of running at a pace where you can still chat. Boring? Maybe. But this builds your engine, and you'll feel the benefit for the whole race.
Workout 8: 800 metre intervals. Six times 800 m at a solid pace, with 90 seconds of walking or easy jogging in between. Try to run every 800 at roughly the same speed. If the last one is much slower than the first, you started too fast.
Workout 9: pacing practice. Five times 1 km at the pace you want to run on race day. After each kilometre, do 15 wall balls and then 200 m of very easy jogging. The goal: every kilometre at the same speed. I'd rather you run the first one a bit too slow than a bit too fast. Going out too fast always comes back to bite you.
Workout 10: the half HYROX
This is your dress rehearsal. You do all eight stations at half distance, each with a 500 m run before it. That way you feel how the race fits together, without needing a week to recover.
- 500 m run, 500 m SkiErg
- 500 m run, 25 m sled push
- 500 m run, 25 m sled pull
- 500 m run, 40 m burpee broad jumps
- 500 m run, 500 m row
- 500 m run, 100 m farmers carry
- 500 m run, 50 m sandbag lunges
- 500 m run, 50 wall balls
Do this one every few weeks, and not in the week before your race. Write down your time and check later whether you're improving. Going lighter than race weight is completely fine, especially the first time.
Quick tip: get some real time on a SkiErg and a rower too. They feel different from what you'd expect, and you don't want surprises on race day.
How to fit these workouts into your week
You don't need six sessions a week. Three or four will get you a long way, as long as you keep it up. Here's how I'd split it:
| Session | Three-session week | Four-session week |
|---|---|---|
| Session 1 | Easy long run (workout 7) | Easy long run (workout 7) |
| Session 2 | Stations with running (workout 1, 2 or 3) | Stations with running (workout 1, 2 or 3) |
| Session 3 | Strength (workout 4, 5 or 6) | Strength (workout 4, 5 or 6) |
| Session 4 | None, rest day | Intervals (workout 8 or 9) |
Every few weeks, swap one session for the half HYROX. After a hard day, plan an easy day or rest. And two sessions a week that you actually stick to beat five that fizzle out after three weeks. Want it written out week by week? Have a look at the 12-week HYROX training plan.
Rather not train on your own? Our Hybrid Endurance classes prepare you really well for a HYROX event. The workout is ready when you walk in and a coach keeps an eye on you. You'll find them on Tuesday, Wednesday and Sunday on the schedule. Curious how we combine strength and conditioning in one class? Read about hybrid training in Amsterdam East.
Ready for your first HYROX? Build a strong base first.
With Your Strong Start you train with a coach by your side and build a solid routine. That way your base is in place before you make the workouts on this page harder. You just show up, we take care of the rest.
- 12 coached CrossFit sessions in 4 weeks, around 3 a week
- A personal starting assessment plus scalable Fit Test as your baseline
- A midway check, so one busy week doesn't break your rhythm
- Final assessment and repeat Fit Test: you see what changed
4.9 out of 5 on Google · 153 reviews
Short excerpts from public Google reviews.
€99 one-off · 12 sessions · personal guidance · no membership
No experience needed. No programmes to figure out. No subscription quietly running on.
Frequently asked questions
Can you do HYROX workouts at home?
Mostly, yes. Running, burpee broad jumps, lunges with a sandbag or a full backpack, and carrying two heavy kettlebells all work fine at home or outside. Most people don't have a sled or a SkiErg at home, so those stations are best trained somewhere that has the kit.
What is a HYROX WOD?
WOD stands for workout of the day. A HYROX WOD is a session in the style of the race: running mixed with one or more of the eight stations. Workouts 1 to 3 on this page are good examples.
How long does a HYROX race take?
It depends on your level. In research with ordinary recreational athletes, an Open race took almost an hour and a half on average. More than half of that was running.
How many wall balls do you do at HYROX?
Always 100, as the last station. Under the season 26/27 rulebook, women in Open use a 4 kg ball to 2.70 m and men in Open a 6 kg ball to 3.00 m.
How often should you train for HYROX?
Three to four times a week is enough for most people. Make sure each week has at least one run, one session with stations and one strength session. Rest is part of it too.