Intermediate

Workouts

• RB100

  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.

• RB100

  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.

• RB100

  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.

• RB100

  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.

• RB100

  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.

• RB100

  30 min · Intermediate

  30-Minute Sandbag Strongman

  Awkward-object strength: lifting, carrying and shouldering a sandbag, the real-world way to build grit.

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  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.

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  45 min · Intermediate

  45-Minute 800 m Repeats

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

• RB100

  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.

• RB100

  45 min · Intermediate

  45-Minute Engine Builder

  Machine intervals across rower, ski and bike to build an aerobic engine without the pounding of running.

• RB100

  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.

• RB100

  45 min · Intermediate

  45-Minute Upper Body Hypertrophy

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

• RB100

  60 min · Intermediate

  60-Minute Full-Body Hypertrophy

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