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Exercises

Air Bike (Assault Bike)
Chest, Core, Legs, Shoulders
Bear Crawl
Core, Legs, Shoulders
Bird Dog Hold
Core, Glutes, Lower Back, Shoulders
Box Squat (Various Heights)
Core, Glutes, Hamstrings, Quadriceps
Box Step Jump
Calves, Core, Glutes, Hamstrings, Quads
Bulgarian Split Squat
Core, Glutes, Hamstrings, Quads
Burpees
Chest, Core, Glutes, Quads, Shoulders
Clap Push Up (Plyometrics)
Chest, Core, Shoulders, Triceps
Deadlifts
Glutes, Hamstrings, Lats, Lower Back
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 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
Hand-Release Push-Up
Chest, Core, Shoulders, Triceps
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
Lateral Lunge
Adductors, Core, Glutes, Quads
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-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
Rowing Machine
Biceps, Core, Glutes, Lats, 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 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
Step-Ups
Glutes, Hamstrings, Quads
Suspension Trainer Fallout
abdominals, Lats, Shoulders, spinal-erectors
Tempo Back Squat
Core, Glutes, Hamstrings, Quadriceps
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 home 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 home 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 home 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 home 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 home 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 home 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 home 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 home 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 home 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 home 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 home 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 home 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 home 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 home 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 home 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 home in linked exercises
45 min · Intermediate
45-Minute Upper Body Hypertrophy
Bench, pull-ups, rows and presses in classic muscle-building rep ranges.
Includes home 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 home 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 home 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 home 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 home 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 home 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 home 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 home 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 home 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 home 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 home 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 home 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 home in linked sessions

Exercises

Air Bike (Assault Bike)

Bear Crawl

Bird Dog Hold

Box Squat (Various Heights)

Box Step Jump

Bulgarian Split Squat

Burpees

Clap Push Up (Plyometrics)

Deadlifts

Depth Drop to Vertical Jump

Dumbbell Bent-Over Reverse Fly

Dumbbell Bulgarian Split Deadlift

Dumbbell Clean & Press

Dumbbell Deadlift to High Pull

Dumbbell Floor Press

Dumbbell Front Rack Walking Lunge

Dumbbell Incline Press

Dumbbell Lunges

Dumbbell Meadows Row

Dumbbell Pullover

Dumbbell Push Press

Dumbbell Seal Row

Dumbbell Snatch

Dumbbell Step-Over

Dumbbell Thruster

Dumbbell Z Press

Hand-Release Push-Up

Hanging Leg Raise

Inverted Row

Kettlebell Alternating Snatch

Kettlebell Clean

Kettlebell Clean & Jerk

Kettlebell Deadlift High Pull

Kettlebell Front Rack Squat

Kettlebell Goblet Reverse Lunge

Kettlebell Hang Clean

Kettlebell Single-Leg Romanian Deadlift

Kettlebell Snatch

Kettlebell Suitcase Deadlift

Kettlebell Suitcase Deadlift to March

Kettlebell Suitcase March

Kettlebell Swings

Kettlebell Windmill

Landmine Anti-Rotation Press (Pallof Press Variation)

Lateral Lunge

Overhead Press

Pause Squat (2-Second Hold)

Plank

Plank Shoulder Tap

Plyo Push-Up to Box

Pull-Ups

Push-Ups

Renegade Row

Resistance Band Pallof Press Hold

Rowing Machine

Seated Dumbbell Calf Raise

Single-Arm Dumbbell Dead Stop Row

Single-Arm Dumbbell Row to Rotation

Single-Leg Lateral Skater Hop to Stick

Single-Leg RDL (Anti-Rotation)

SkiErg Pull

Step-Ups

Suspension Trainer Fallout

Tempo Back Squat

Wall Balls

Wall Sit

Y-Bell Clean & Press

Y-Bell Snatch

Workouts

15-Minute Bodyweight Blast

15-Minute Core and Carry

15-Minute HYROX Sled Finisher

15-Minute Kettlebell EMOM

20-Minute Plyometric Power

20-Minute SkiErg and Burpee Ladder

20-Minute Upper Body Pump

20-Minute Wall Ball and Row

30-Minute Fat-Burning Circuit

30-Minute Full-Body Strength