Bodyweight

15 min · Beginner

15-Minute Bodyweight Blast

No kit, no excuses: as many rounds as possible in 15 minutes of push-ups, squats, planks and burpees.

15 min · Beginner

15-Minute Core and Carry

Loaded carries and anti-rotation work for a stronger trunk, better posture and grip that won't let go.

Includes bodyweight in linked exercises

20 min · Advanced

20-Minute Plyometric Power

Jumps and throws for explosive power, done fresh with full recovery so every rep is fast.

Includes bodyweight in linked exercises

The classic way to start running: alternate gentle running with brisk walking until running feels easy.

A descending ladder of SkiErg metres and burpee broad jumps, the first and fourth HYROX stations.

Includes bodyweight in linked exercises

30 min · Beginner

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.

Includes bodyweight in linked exercises

The three big patterns (squat, hinge and press) plus a row, done as straight sets for steady strength gains.

Includes bodyweight in linked exercises

A scaled tour of all eight HYROX stations with short runs between, to practise transitions and pacing.

Includes bodyweight in linked exercises

A slow, controlled session for hips, shoulders and trunk. Great on recovery days or before a heavy session.

Includes bodyweight in linked exercises

30 min · Intermediate

30-Minute Tempo Run

Comfortably hard running in the middle of the session to raise the pace you can hold before your legs fade.

45 min · Intermediate

45-Minute 800 m Repeats

Six 800 m reps at 5k–10k pace, the classic session for faster race times.

Strength and conditioning supersets with a pair of dumbbells and a rower, to burn energy and keep muscle.

Includes bodyweight in linked exercises

Heavy squats and deadlifts, then single-leg work and hip thrusts, for legs that hold up under load.

Includes bodyweight in linked exercises

Bench, pull-ups, rows and presses in classic muscle-building rep ranges.

Includes bodyweight in linked exercises

A complete muscle-building session that hits legs, push and pull in one hour.

Includes bodyweight in linked exercises

Half-distance race simulation: 8 × 500 m runs with every HYROX station at half volume.

Includes bodyweight in linked exercises

An hour at an easy, conversational pace: the foundation of every endurance plan.

Power cleans, push presses and front squats for athletes who want to be fast as well as strong.

Includes bodyweight in linked exercises

Twelve weeks of structured running plus strength work to get you to the half-marathon start line strong.

Includes bodyweight in linked sessions

Stations, running engine and race simulations, four days a week, to arrive at HYROX fit and confident.

Includes bodyweight in linked sessions

An upper/lower split, four days a week, built around progressive overload for steady, visible muscle gain.

Includes bodyweight in linked sessions

A classic 16-week marathon build: intervals, tempo, mobility and a long run that grows to three hours.

Includes bodyweight in linked sessions

4 weeks · Beginner

4-Week Beginner Starter

Three short sessions a week to build the habit, learn the basic lifts and get moving again.

Includes bodyweight in linked sessions

6 weeks · Beginner

6-Week Fat-Loss Kickstart

Four sessions a week mixing circuits, strength and easy cardio to start losing fat and keep it off.

Includes bodyweight in linked sessions

8 weeks · Intermediate

8-Week 10k Plan

Speed, tempo and long runs plus one mobility day to run a strong 10k.

Includes bodyweight in linked sessions

From walking to running 5k without stopping in eight weeks, with three gentle sessions a week.

Includes bodyweight in linked sessions

Three heavy days a week on the big lifts, carries and sandbag work to build a strong base.

Includes bodyweight in linked sessions

Two strength-based fat-loss sessions plus two conditioning days a week, building over eight weeks.

Includes bodyweight in linked sessions