Experience · 158 training options

Intermediate

158 matching training options

Exercises

Air Bike (Assault Bike)
Chest, Core, Legs, Shoulders
Barbell Back Squat
Erectors, Glutes, Hamstrings, Quads
Barbell Bent-Over Row
Core, Erectors, Forearms, Lats, Rear Delts, Rhomboids, Traps
Barbell Front Rack Carry
Core, Glutes, Quads, Shoulders, Traps, Upper Back
Barbell Front Rack Lunge
Core, Glutes, Hamstrings, Quads, Shoulders, Upper Back
Barbell Front Rack Step-Up
Core, Glutes, Hamstrings, Quads, Upper Back
Barbell Front Squat
Core, Glutes, Quads, Upper Back
Barbell Hip Thrust
Core, Glutes, Hamstrings, Lower Back, Quads
Barbell Lateral Lunge
Adductors, Core, Glutes, Hamstrings, Quads
Barbell Overhead Press
Core, Shoulders, Traps, Triceps, Upper Chest
Barbell Power Clean
Core, Glutes, Hamstrings, Lats, Quads, Shoulders, Traps
Barbell Push Press
Core, Glutes, Quads, Shoulders, Triceps
Barbell Reverse Lunge
Core, Glutes, Hamstrings, Quads
Barbell Romanian Deadlift (RDL)
Erectors, Forearms, Glutes, Hamstrings, Lower Back
Barbell Split Squat
Core, Glutes, Hamstrings, Hip Stabilizers, Quads
Barbell Step-Up
Calves, Core, Glutes, Hamstrings, Quads
Barbell Thruster
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Barbell Walking Lunge
Calves, Core, Glutes, Hamstrings, Quads
Barbell Zercher Carry
Arms, Core, Glutes, Hamstrings, Quads, Upper Back
Barbell Zercher Lunge
Arms, Core, Glutes, Hamstrings, Quads, Upper Back
Barbell Zercher Squat
Arms, Core, Glutes, Hamstrings, Quads, Upper Back
Battle Ropes
Arms, Core, Legs, Shoulders
Bear Crawl
Core, Legs, Shoulders
Bench Press
Chest, Shoulders, Triceps
Bird Dog Hold
Core, Glutes, Lower Back, Shoulders
Box Jumps
Calves, Core, Glutes, Quads
Box Squat (Various Heights)
Core, Glutes, Hamstrings, Quadriceps
Box Step Jump
Calves, Core, Glutes, Hamstrings, Quads
Bulgarian Split Squat
Core, Glutes, Hamstrings, Quads
Burpee Broad Jump
Calves, Chest, Core, Glutes, Hamstrings, Quads, Shoulders
Burpee to Target Jump (Hybrid Plyometric)
Calves, Chest, Core, Glutes, Quads, Shoulders
Burpees
Chest, Core, Glutes, Quads, Shoulders
Clap Push Up (Plyometrics)
Chest, Core, Shoulders, Triceps
Deadlifts
Glutes, Hamstrings, Lats, Lower Back
Depth Drop to Broad Jump
Calves, Core, Glutes, Hamstrings, Quads
Depth Drop to Vertical Jump
Calves, Core, Glutes, Hamstrings, Quads
Dumbbell Bent-Over Reverse Fly
Rear Delts, Rhomboids, Traps, Upper Back
Dumbbell Bulgarian Split Deadlift
Core, Erectors, Glutes, Hamstrings
Dumbbell Clean & Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Dumbbell Deadlift to High Pull
Core, Glutes, Hamstrings, Shoulders, Traps
Dumbbell Floor Press
Chest, Core, Shoulders, Triceps
Dumbbell Front Rack Walking Lunge
Core, Glutes, Hamstrings, Quads, Shoulders
Dumbbell Hang Clean & Press
Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps
Dumbbell Incline Press
Chest, Core, Shoulders, Triceps
Dumbbell Lunges
Core, Glutes, Hamstrings, Quads
Dumbbell Meadows Row
Biceps, Core, Lats, Obliques, Rear Delts, Upper Back
Dumbbell Pullover
Chest, Core, Lats, Triceps
Dumbbell Push Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Dumbbell Seal Row
Core, Lats, Rear Delts, Rhomboids, Traps
Dumbbell Snatch
Core, Glutes, Hamstrings, Quads, Shoulders, Traps
Dumbbell Step-Over
Core, Glutes, Hamstrings, Quads
Dumbbell Thruster
Core, Glutes, Quads, Shoulders, Triceps
Dumbbell Z Press
Core, Shoulders, Triceps, Upper Back
Explosive Step-Up (Plyometrics)
Calves, Core, Glutes, Hamstrings, Quads
Farmer’s Carry
Core, Forearms, Legs, Shoulders
Hand-Release Push-Up
Chest, Core, Shoulders, Triceps
Hanging Knee Raise
Core, Forearms, Hip Flexors, Shoulders
Hanging Leg Raise
Abs, Forearms, Hip Flexors, Shoulders
Inverted Row
Biceps, Core, Lats, Rear Delts, Rhomboids
Kettlebell Alternating Snatch
Back, Core, Forearms, Glutes, Hamstrings, Shoulders
Kettlebell Clean
Core, Forearms, Glutes, Hamstrings, Shoulders
Kettlebell Clean & Jerk
Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps
Kettlebell Deadlift High Pull
Core, Forearms, Glutes, Hamstrings, Shoulders, Traps
Kettlebell Front Rack Squat
Core, Glutes, Hamstrings, Quads, Shoulders, Upper Back
Kettlebell Goblet Reverse Lunge
Core, Glutes, Hamstrings, Quads
Kettlebell Hang Clean
Core, Forearms, Glutes, Hamstrings, Lats, Shoulders, Upper Back
Kettlebell Single-Leg Romanian Deadlift
Calves, Core, Erectors, Glutes, Hamstrings, Hip Stabilizers, Obliques
Kettlebell Snatch
Core, Forearms, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps
Kettlebell Suitcase Deadlift
Core, Forearms, Glutes, Hamstrings, Obliques
Kettlebell Suitcase Deadlift to March
Abs, Calves, Erectors, Forearms, Glutes, Hamstrings, Hip Flexors, Obliques, Traps
Kettlebell Suitcase March
Abs, Erectors, Forearms, Glutes, Hamstrings, Hip Flexors, Obliques, Traps
Kettlebell Swings
Core, Glutes, Hamstrings, Shoulders
Kettlebell Windmill
Core, Glutes, Hamstrings, Obliques, Shoulders, Triceps
Landmine Anti-Rotation Press (Pallof Press Variation)
Abs, Core, Glutes, Obliques, Shoulders
Landmine Press
Chest, Core, Shoulders, Triceps
Landmine Push Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Landmine Reverse Lunge to Press
Abs, Calves, Glutes, Hamstrings, Obliques, Quads, Shoulders, Triceps, Upper Back
Landmine Rotational Clean
Core, Glutes, Hamstrings, Obliques, Quads, Shoulders, Traps
Landmine Rotational Press
Chest, Core, Glutes, Obliques, Shoulders, Triceps
Landmine Rotations
Core, Hips, Obliques, Shoulders
Lateral Lunge
Adductors, Core, Glutes, Quads
Lateral Med Ball Slam
Core, Hips, Lats, Obliques, Shoulders
Med Ball Chest Pass (Plyometrics)
Chest, Core, Shoulders, Triceps
Med Ball Overhead Throw (Plyometrics)
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Med Ball Rotational Throw
Core, Obliques, Shoulders
Med Ball Rotational Throw to Wall
Core, Glutes, Hips, Lats, Obliques, Shoulders
Med Ball Scoop Toss (Vertical Power)
Calves, Core, Glutes, Hamstrings, Quads
Med Ball Slam (Plyometrics)
Core, Glutes, Lats, Shoulders, Triceps
Overhead Press
Core, Shoulders, Triceps
Pause Squat (2-Second Hold)
Glutes, Hamstrings, Quadriceps
Plank Shoulder Tap
Core, Shoulders, Triceps
Pull-Up Hold
Biceps, Core, Forearms, Lats
Pull-Ups
Biceps, Core, Lats, Upper Back
Renegade Row
Biceps, Core, Lats, Rhomboids, Shoulders
Resistance Band Pallof Press Hold
abdominals, Glutes, Obliques, spinal-erectors
Rotational Med Ball Slam
Core, Hips, Lats, Obliques, Shoulders
Rowing Machine
Biceps, Core, Glutes, Lats, Quads
Running
Sandbag Bear Hug Carry
Core, Forearms, Glutes, Hamstrings, Quads, Upper Back
Sandbag Bear Hug Carry
Core, Forearms, Glutes, Hamstrings, Quads, Upper Back
Sandbag Bear Hug Squat
Core, Erectors, Forearms, Glutes, Hamstrings, Quads
Sandbag Clean
Core, Forearms, Glutes, Hamstrings, Lats
Sandbag Clean and Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps, Upper Back
Sandbag Front Carry
Arms, Core, Glutes, Grip, Hamstrings, Quads, Upper Back
Sandbag Ground-to-Overhead
Back, Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Sandbag Ground-to-Shoulder
Core, Glutes, Hamstrings, Quads, Traps, Upper Back
Sandbag Over Shoulder
Core, Glutes, Grip, Hamstrings, Quads, Shoulders
Sandbag Power Clean
Biceps, Glutes, Hamstrings, Quads, Upper Back
Sandbag Power Clean & Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps, Upper Back
Sandbag Push Press
Core, Glutes, Quads, Shoulders, Triceps, Upper Back
Sandbag Rotational Clean
Core, Glutes, Hamstrings, Obliques, Shoulders
Sandbag Rotational Lunge
Core, Glutes, Hamstrings, Obliques, Quads
Sandbag Shoulder Carry
Core, Glutes, Hamstrings, Obliques, Quads, Upper Back
Sandbag Shouldering
Core, Forearms/Grip, Glutes, Hamstrings, Shoulders
Sandbag Shouldering to Carry
Core, Glutes, Grip, Hamstrings, Quads, Traps, Upper Back
Sandbag Squat Clean
Arms, Core, Glutes, Hamstrings, Quads, Upper Back
Sandbag Squat to Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Sandbag Thruster
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Sandbag Zercher Carry
Biceps, Core, Glutes, Hamstrings, Quads, Upper Back
Sandbag Zercher Lunge
Core, Erectors, Glutes, Hamstrings, Quads
Sandbag Zercher Squat
Core, Erectors, Forearms, Glutes, Hamstrings, Quads
Seated Dumbbell Calf Raise
Calves
Single-Arm Dumbbell Dead Stop Row
Biceps, Core, Lats, Rear Delts, Upper Back
Single-Arm Dumbbell Row to Rotation
Lats, Obliques, Rear Delts, Rhomboids, Traps
Single-Leg Lateral Skater Hop to Stick
Calves, Core, Glutes, Hamstrings, Hip Stabilizers, Obliques, Quads
Single-Leg RDL (Anti-Rotation)
Core, Glutes, Hamstrings, Lower Back
SkiErg Pull
Core, Lats, Rear Delts, Triceps
SkiErg Sprint
Core, Lats, Shoulders, Triceps
Sled Pull
Back, Biceps, Core, Legs
Sled Push
Calves, Core, Glutes, Quads
Step-Ups
Glutes, Hamstrings, Quads
Suspension Trainer Fallout
abdominals, Lats, Shoulders, spinal-erectors
Tempo Back Squat
Core, Glutes, Hamstrings, Quadriceps
Wall Ball to Target
Core, Glutes, Quads, Shoulders
Wall Balls
Core, Glutes, Quads, Shoulders, Triceps
Wall Sit
Core, Glutes, Quads
Y-Bell Clean & Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Y-Bell Snatch
Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps

Workouts

15 min · Intermediate
15-Minute HYROX Sled Finisher
Short, brutal intervals pairing sled push and pull with rowing to train the legs-on-fire feeling of race day.
15 min · Intermediate
15-Minute Kettlebell EMOM
A fast, full-body kettlebell session: one exercise at the start of every minute for 15 minutes, rest for whatever's left.
20 min · Intermediate
20-Minute SkiErg and Burpee Ladder
A descending ladder of SkiErg metres and burpee broad jumps, the first and fourth HYROX stations.
20 min · Intermediate
20-Minute Wall Ball and Row
Alternate minutes of wall balls and rowing to build the stamina for HYROX's final station.
30 min · Intermediate
30-Minute HYROX Stations Circuit
A scaled tour of all eight HYROX stations with short runs between, to practise transitions and pacing.
30 min · Intermediate
30-Minute Sandbag Strongman
Awkward-object strength: lifting, carrying and shouldering a sandbag, the real-world way to build grit.
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.
45 min · Intermediate
45-Minute Dumbbell Fat Loss
Strength and conditioning supersets with a pair of dumbbells and a rower, to burn energy and keep muscle.
45 min · Intermediate
45-Minute Engine Builder
Machine intervals across rower, ski and bike to build an aerobic engine without the pounding of running.
45 min · Intermediate
45-Minute Lower Body Strength
Heavy squats and deadlifts, then single-leg work and hip thrusts, for legs that hold up under load.
45 min · Intermediate
45-Minute Upper Body Hypertrophy
Bench, pull-ups, rows and presses in classic muscle-building rep ranges.
60 min · Intermediate
60-Minute Full-Body Hypertrophy
A complete muscle-building session that hits legs, push and pull in one hour.

Programmes

12 weeks · Intermediate
12-Week Half Marathon
Twelve weeks of structured running plus strength work to get you to the half-marathon start line strong.
12 weeks · Intermediate
12-Week HYROX Race Prep
Stations, running engine and race simulations, four days a week, to arrive at HYROX fit and confident.
12 weeks · Intermediate
12-Week Muscle Gain
An upper/lower split, four days a week, built around progressive overload for steady, visible muscle gain.
16 weeks · Intermediate
16-Week Marathon
A classic 16-week marathon build: intervals, tempo, mobility and a long run that grows to three hours.
8 weeks · Intermediate
8-Week 10k Plan
Speed, tempo and long runs plus one mobility day to run a strong 10k.
8 weeks · Intermediate
8-Week Strength Foundations
Three heavy days a week on the big lifts, carries and sandbag work to build a strong base.
8 weeks · Intermediate
8-Week Weight Loss
Two strength-based fat-loss sessions plus two conditioning days a week, building over eight weeks.

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