Dumbbells

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 dumbbells in linked exercises

A dumbbell circuit for chest, back and shoulders: moderate weights, short rest and plenty of time under tension.

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.

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

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

Includes dumbbells in linked exercises

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

Includes dumbbells in linked exercises

45 min · Intermediate

45-Minute 800 m Repeats

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

Includes dumbbells in linked exercises

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

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

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

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

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

Includes dumbbells in linked exercises

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

Includes dumbbells in linked exercises

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

Includes dumbbells in linked sessions

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

Includes dumbbells in linked sessions

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

Includes dumbbells in linked sessions

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

Includes dumbbells 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 dumbbells 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 dumbbells 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 dumbbells in linked sessions

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

Includes dumbbells in linked sessions

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

Includes dumbbells in linked sessions