HYROX Workouts [Open Gym]
If you’re signed up for a HYROX race, your foundation is already built into the week: ENDURE (Mon+Wed) and HYROX (Sat) classes. That’s your engine work, your threshold training, your pacing practice, and your exposure to the movements under fatigue. Show up consistently there first. That’s non-negotiable. From there, open gym becomes your sharpening tool. That’s where you can accumulate specific station volume, clean up weak links (sled efficiency, wall ball capacity, grip on carries, compromised running), and get more comfortable with the exact demands you’ll face on race day. Classes build the base. Open gym builds the edge.
We ask that you’re all mindful of the space and others within it when in Open Gym. Be open, be respectful and differ to the coaching staff as they work with personal training clients.
Lastly, we ask that you do not bleed these workouts into our ENDURE and HYROX sessions. This is a matter of program integrity and respect for your fellow members. The HYROX race is a ‘fun’ competition we are thrilled to be a part of as a community, it is not the end all be all. What we focus on daily at RISE will make a larger impact on your need based goals and your longevity than the training for the race. So, be easy - you’ll do great - and enjoy the process.
HYROX MOCK RACES:
To make sure you’re not guessing about readiness, i’ll also be hosting two members-only mock HYROX races here at RISE (dates TBD - be on the lookout). The first will be roughly 2/3 of a HYROX about 5–6 weeks out to expose pacing mistakes and conditioning gaps early. The second will be a full simulation 1–2 weeks before race day to dial in strategy and confidence. Both will be partner (2 person) simulations, not individual simulations - because pushing the pace, managing transitions, and performing under shared pressure is one of the best ways to prepare for race conditions.
-AYO
HYROX WORKOUTS: there are 3 individual and 5 doubles workouts. More will be added over the coming weeks.
1.
AMRAP in 25 minutes
Complete 5 rounds of:
40 second Max Wall Ball Shots (14/10 lb)
20 second Rest
40 second Max Calorie Ski Erg
20 second Rest
40 second Max Sandbag Lunges (85/65lbs)
20 second Rest
40 second Max Burpees
20 second Rest
40 second Max Sit-ups
20 second Rest
2.
For Time
500 meter Row
30 Wall Ball Shots (14/10 lb)
500 meter Run
30 Burpees
500 meter Ski
30 Sandbag Lunges (85/65 lb)
500 meter Run
30 Hand Release Push-Ups
500 meter Row
100 meter Farmer's Carry (2x53/40 lb)
500 meter Ski
3.
For Time
Buy-In: 1,000 meter Run
Then…5 ROUNDS
5 Burpee Box Jumps
10 Wall Ball Shots (14/10 lb)
15 calorie Row
20 Sandbag Lunges (85/65 lb)
40 meter Farmer's Carry (2x53/40 lb)
Then…
Cash-Out: 1,000 meter Run
4.
For Time
HYROX Doubles Workout
Workout* Split up the work like a normal HYROX race
For Time
1200m Ski
50 box step overs 20 inch
50m burpee broad jump
1200m Row
50 KB Swings
50 goblet squats
1200m Ski
50 Sit-ups
50m BW walking lunge
1200m row
50 push ups
50 wallballs
5.
Doubles HYROX Workout
Every 5 minutes for 25 minutes
400m run *together
25m sled push (2-3 resistance)
25 wallballs
6.
For Time
HYROX Doubles Fitness Test
Workout* run together/split up stations
2 sets
1km run
1km ski
1km run
1km row
5 min rest
2 sets
1km run
50m burpee broad jump
1km run
50 wallballs
7.
AMRAP
Doubles HYROX Workout
AMRAP 1. Min 0-10
Buy in - 1000m run together
In remaining time, AMRAP
30 burpees
30 air squats
30m walking lunges no weight
2 min rest
AMRAP 2. Min 12-22
Buy in - 1000m run together
In remaining time, AMRAP
20 dumbbell alt snatch - moderate weight
20 dumbbell goblet squat - moderate weight
20 sit ups
2 min rest
AMRAP 3. Min 24-34
Buy in - 1000m run together
In remaining time, AMRAP
500m row
500m ski
8.
AMRAP
Doubles HYROX Workout *Split up all work
Workout
Mins 0-15
1000m ski erg then
3 rounds
25m burpee broad jump
25m sandbag walking lunge HYROX weight
in remaining time
Max meters on the rower.
3 minutes rest
Min 18-33
1000m rower
2 Rounds
100m farmers carry HYROX weight
25 Wallballs HYROX weight
in remaining time
Max meters on the ski erg
