Locomotion

Workouts

• 

  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.

  Includes locomotion in linked exercises

• 

  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 locomotion in linked exercises

• 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.

  Includes locomotion in linked exercises

• RB100

  20 min · Beginner

  20-Minute Run–Walk Intervals

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

  Includes locomotion 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 locomotion in linked exercises

• 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.

  Includes locomotion 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.

  Includes locomotion 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 locomotion in linked exercises

• 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.

  Includes locomotion in linked exercises

• RB100

  60 min · Advanced

  60-Minute HYROX Half Simulation

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

  Includes locomotion in linked exercises

• RB100

  60 min · Beginner

  60-Minute Long Easy Run

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

  Includes locomotion in linked exercises