Setting · 205 training options

Gym

205 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 Bulgarian Split Squat
Core, Glutes, Hamstrings, Hip Stabilizers, Quads
Barbell Clean
Core, Forearms, Glutes, Hamstrings, Lats, Quads, Shoulders, Traps
Barbell Clean & Jerk
Core, Glutes, Hamstrings, Lats, Quads, Shoulders, Traps, Triceps
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 Carry
Core, Glutes, Legs, Shoulders, Traps, Triceps
Barbell Overhead Lunge
Core, Glutes, Hamstrings, Quads, Shoulders, Traps
Barbell Overhead Press
Core, Shoulders, Traps, Triceps, Upper Chest
Barbell Overhead Squat
Core, Glutes, Hamstrings, Quads, Shoulders, Traps
Barbell Power Clean
Core, Glutes, Hamstrings, Lats, Quads, Shoulders, Traps
Barbell Power Jerk
Core, Glutes, Quads, Shoulders, Traps, Triceps
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 Jerk
Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps
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 Sprint Start
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 Clean & Press
Core, Glutes, Hamstrings, Obliques, Quads, Shoulders, Traps, Triceps
Landmine Rotational Press
Chest, Core, Glutes, Obliques, Shoulders, Triceps
Landmine Rotations
Core, Hips, Obliques, Shoulders
Landmine Split Jerk
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
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
Core, Glutes, Shoulders
Plank Shoulder Tap
Core, Shoulders, Triceps
Plyo Push-Up to Box
Chest, Core, Shoulders, Triceps
Pull-Up Hold
Biceps, Core, Forearms, Lats
Pull-Ups
Biceps, Core, Lats, Upper Back
Push-Ups
Chest, Core, Shoulders, Triceps
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 Jerk
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
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 Power Jerk
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
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 Split Jerk
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
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 Alternating Lateral Box Bounds
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Box Hop to Lateral Bound
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Box Hop to Lateral Bound & Return
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Box Jump
Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Continuous Lateral Bounds
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Continuous Lateral Bounds to Box
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Depth Drop to Broad Jump
Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Depth Drop to Jump
Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Depth Drop to Lateral Bound
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Depth Drop to Lateral Bound & Return
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Bound to Box
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Bound to Vertical Jump & Return
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Box Bound to Vertical Jump
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Box Jump
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Depth Drop to Jump
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
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
Walking
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 · 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 gym 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 gym in linked exercises
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 gym in linked exercises
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.
Includes gym 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 gym in linked exercises
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 gym in linked exercises
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.
Includes gym in linked exercises
20 min · Beginner
20-Minute Upper Body Pump
A dumbbell circuit for chest, back and shoulders: moderate weights, short rest and plenty of time under tension.
Includes gym in linked exercises
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 gym 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 gym in linked exercises
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 gym in linked exercises
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 gym in linked exercises
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 gym in linked exercises
30 min · Intermediate
30-Minute Sandbag Strongman
Awkward-object strength: lifting, carrying and shouldering a sandbag, the real-world way to build grit.
Includes gym 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 gym 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 gym in linked exercises
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 gym in linked exercises
45 min · Intermediate
45-Minute Engine Builder
Machine intervals across rower, ski and bike to build an aerobic engine without the pounding of running.
Includes gym in linked exercises
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 gym in linked exercises
45 min · Intermediate
45-Minute Upper Body Hypertrophy
Bench, pull-ups, rows and presses in classic muscle-building rep ranges.
Includes gym in linked exercises
60 min · Intermediate
60-Minute Full-Body Hypertrophy
A complete muscle-building session that hits legs, push and pull in one hour.
Includes gym in linked exercises
60 min · Advanced
60-Minute HYROX Half Simulation
Half-distance race simulation: 8 × 500 m runs with every HYROX station at half volume.
Includes gym in linked exercises
60 min · Beginner
60-Minute Long Easy Run
An hour at an easy, conversational pace: the foundation of every endurance plan.
Includes gym in linked exercises
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 gym in linked exercises

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.
Includes gym in linked sessions
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.
Includes gym in linked sessions
12 weeks · Intermediate
12-Week Muscle Gain
An upper/lower split, four days a week, built around progressive overload for steady, visible muscle gain.
Includes gym in linked sessions
16 weeks · Intermediate
16-Week Marathon
A classic 16-week marathon build: intervals, tempo, mobility and a long run that grows to three hours.
Includes gym 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 gym 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 gym 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 gym in linked sessions
8 weeks · Beginner
8-Week Couch to 5k
From walking to running 5k without stopping in eight weeks, with three gentle sessions a week.
Includes gym in linked sessions
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.
Includes gym in linked sessions
8 weeks · Intermediate
8-Week Weight Loss
Two strength-based fat-loss sessions plus two conditioning days a week, building over eight weeks.
Includes gym in linked sessions

Also explore

Goals

Setting

Workout time

Programme length

Weekly commitment

Experience

Feel