Gym

Workouts

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  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

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  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

• 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 gym in linked exercises

• 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.

  Includes gym in linked exercises

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  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

• 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 gym in linked exercises

• 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.

  Includes gym in linked exercises

• RB100

  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

• 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 gym in linked exercises

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  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

• 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 gym 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 gym 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 gym 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 gym in linked exercises

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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.

  Includes gym in linked exercises

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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.

  Includes gym 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 gym in linked exercises

• 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.

  Includes gym 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 gym in linked exercises

• RB100

  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

• RB100

  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

• 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 gym 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 gym 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 gym in linked exercises