40-Minute Full Body HYROX Workout
The default midweek session: push, pull, squat, hinge, carry and a rowing engine piece, all inside 40 minutes. It is not the hardest workout in the library, which is exactly why it is the one you can repeat twice a week for months.
- 40 min
- intermediate
- Full gym
- Full-body circuit
dumbbells · rower · wall ball · box
Trains Rowing, Wall balls, Farmers carry, Burpee broad jumps
The session · 3 blocks · 40 min of work
01
Warm-up
7 min- Row 1 set · 500m easy
- Air squat, push-up, band row 2 sets · 12 / 10 / 15 · rest 30s
02
Main circuit: 4 rounds
26 minWork through all six movements, then rest 90 seconds.
- Dumbbell goblet squat 4 sets · 12 · rest 15s
- Dumbbell bent-over row 4 sets · 10 each arm · rest 15s
- Push-up or dumbbell floor press 4 sets · 12 · rest 15s
- Romanian deadlift 4 sets · 10 · rest 15s Hamstring tension, flat back.
- Farmers carry 4 sets · 50m · rest 15s
- Wall balls 4 sets · 15 · rest 90s
03
Cool-down
7 min- Row 1 set · 4 min easy
- Full-body stretch sequence 1 set · 3 min
Coaching notes
- Repeatability beats novelty. Run this same session for six weeks and add load or reps rather than swapping movements.
- Track the weight on the goblet squat and the carry. Those two numbers moving up is what progress looks like here.
- If you are short on time, cut a round rather than cutting the carry. The carry is the most HYROX-specific movement in the circuit.
scale the load before you scale the rest
The RoxHype app
This session, in a week that fits your race.
The app schedules it, times it, and moves the rest of the week when life gets in the way.
- Built from your race date and level
- Rebuilt every week from what you did
- Every station, every run, timed in the app
Where this fits
Strength Heavy, structured lifting for the sled, the lunges and the wall ball squat. Rowing times Typical and top-10% times from real races. Pick a target, then train for it. Put it in a plan Sequence it into a week built around your race date and weakest station.
How this type of session is used in the app
| Strength sessions completed in the app | 22,716 |
| Strength workouts saved in the app | 2,006 |
| Share of all 76,593 completed sessions | 29.7% |
| Average effort logged, all sessions | 6.8 / 10 |
These figures cover every strength session logged in the RoxHype app, not just this one.
Two more like this
Cable Machine HYROX Strength Workout Cables are the closest thing most gyms have to a sled rope and a SkiErg handle under constant tension. This session drills the horizontal pull, the overhead pulldown and the anti-rotation core work that make the pulling stations cheaper.
- 40 min
- intermediate
- Full gym
- 35 min
- beginner
- Full gym
Questions people ask
How do I scale this?
Sets, reps and rest are written for a intermediate athlete. Scale the load first and the rest second. If the movement falls apart, drop the weight before you add rest.
Where does this fit in a plan?
One session is a session. Sequence it into a week built around your race date and your weakest station on the training plan, or let the generator write one in the same format around your kit and time.
Which HYROX are you doing?
Tap your race. You get your weeks to go, the finish time to expect, and week 1 of a plan for it. Free.
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