RB100 Fitness
Relentless Bravery
Fitness Magazine
A mindset. A movement. A reminder that fitness isn’t about perfection — it’s about showing up, pushing through discomfort, and staying brave when it counts.
Fitness mag
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Workouts
15 min · Bodyweight
15-Minute Bodyweight Blast
No kit, no excuses: as many rounds as possible in 15 minutes of push-ups, squats, planks and burpees.
Beginner · AMRAP
20 min · Cardio
20-Minute Air Bike Repeatability
This 20-minute air bike repeatability workout trains controlled hard efforts through two interval formats: six short accelerations, then three longer pushes. It suits intermediate hybrid athletes who want machine-only conditioning without running or lifting. Keep your output consistent, use the recovery periods properly and finish with four easy minutes.
Intermediate · Intervals
30 min · Fat loss
30-Minute Fat-Burning Circuit
Timed dumbbell intervals: 40 seconds on, 20 seconds off, to keep your heart rate up and your whole body working.
Beginner · Circuit
45 min · Cardio
45-Minute 800 m Repeats
Six 800 m reps at 5k–10k pace, the classic session for faster race times.
Intermediate · Intervals
Build towards your goal
Programmes
From your first 5k to stronger lifts and your next HYROX. Structured workouts, week by week.
4 weeks · General fitness
4-Week Beginner Starter
Three short sessions a week to build the habit, learn the basic lifts and get moving again.
Beginner · 3 sessions a week
6 weeks · Weight loss
6-Week Fat-Loss Kickstart
Four sessions a week mixing circuits, strength and easy cardio to start losing fat and keep it off.
Beginner · 4 sessions a week
8 weeks · 10k
8-Week 10k Plan
Speed, tempo and long runs plus one mobility day to run a strong 10k.
Intermediate · 4 sessions a week
Take on the 100 fitness challenges
Are you up for it?
100 Side-Lying Leg Raises: Keep Your Hips Steady
100-Second Bear Hover: Stay Steady
100-Metre Suitcase Carry Challenge: Stay Tall Under Load
100 Calf Raises: Keep Every Rep Controlled
100 Toe Raises: Keep Your Heels Grounded
100 Hip Hinges: Move with Control
100-Second Towel Squeeze Challenge
100 Seated Knee Extensions: Sit Tall
100 Glute Bridges: Lift with Control
100-Second Wall Sit Challenge: Hold Your Position
100-Second Single-Leg Balance Challenge: Stand Steady
100 Pull Rep Workout: Restore Balance and Build Resilient Strength
Check out our exercise library
Need exercise inspiration?
Pogo jumps
Reverse Nordic curl
Turkish get-up
Sumo Deadlift High Pull
Lateral band walk
Nordic Hamstring Curl
Hamstring Walkout
Dead Bug
181 exercises with technique cues, common faults and fixes.
Check out our HYROX article series
Caught the HYROX bug?
Hot posts ✱
- 1CardioPearson’s World Cup Win: Breakaway Sets Up San Pedro Victory
- 2CardioBroccoli Sprout Shots: What Almgren’s Approach Means for Hybrid Athletes
- 3HYROXHYROX Hamburg: Joanna Wietrzyk Wins on Her Return
- 4SportAmber Igiede’s Recovery: Lessons for Hybrid Athletes
- 5StrengthDo Hybrid Athletes Need a Creatine Washout?
Race calendar
Upcoming events
DEKA
2026 DEKA FIT - Switzerland
Genève, Switzerland
DEKA
2026 DEKA FIT & Ultra - Atlanta
Atlanta, United States
HYROX
HYROX Dublin
Dublin, Ireland
HYROX
EDEKA HYROX Düsseldorf
Düsseldorf, Germany
HYROX
Leapmotor HYROX Barcelona
Barcelona, Spain
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Strength
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Cardio
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Sport
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Log your challenges, track your progress and build your next session in RB100 Studio.