Squat

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 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

• 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.

  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

• RB100

  30 min · Beginner

  30-Minute Full-Body Strength

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

  Includes squat 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 squat in linked exercises

• RB100

  30 min · Beginner

  30-Minute Mobility and Stability

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

  Includes squat in linked exercises

• RB100

  30 min · Intermediate

  30-Minute Sandbag Strongman

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

  Includes squat 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 squat in linked exercises

• 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.

  Includes squat in linked exercises

• RB100

  60 min · Intermediate

  60-Minute Full-Body Hypertrophy

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

  Includes squat 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 squat in linked exercises

• RB100

  60 min · Advanced

  60-Minute Olympic Lifting Power

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

  Includes squat in linked exercises