Squat

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 squat 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 squat in linked exercises

Alternate minutes of wall balls and rowing to build the stamina for HYROX's final station.

Includes squat 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 squat in linked exercises

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

Includes squat in linked exercises

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

Includes squat in linked exercises

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

Includes squat in linked exercises

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

Includes squat in linked exercises

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

Includes squat in linked exercises

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

Includes squat in linked exercises

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

Includes squat in linked exercises

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

Includes squat in linked exercises

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

Includes squat in linked exercises

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

Includes squat in linked sessions

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

Includes squat in linked sessions

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

Includes squat in linked sessions

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

Includes squat 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 squat 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 squat 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 squat in linked sessions

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

Includes squat in linked sessions

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

Includes squat in linked sessions