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AMRAP 30 HYROX Workout, a emom, amrap and finishers HYROX workout

AMRAP 30 HYROX Workout

Thirty minutes, one round of four station movements, as many rounds as you can hold. The long clock is deliberate: anything under 20 minutes rewards a sprint, and HYROX never rewards a sprint. Score is total rounds plus reps.

  • 30 min
  • advanced
  • Full gym
  • AMRAP

rower · wall ball · dumbbells · sled

Trains Rowing, Wall balls, Sled push, Farmers carry

The session · 3 blocks · 46 min of work

01

Warm-up

8 min

Warm up properly. You will not get a break for half an hour.

  • Row 1 set · 1000m building
  • Light wall balls, sled push at half weight 2 sets · 10 / 15m · rest 45s
02

AMRAP 30

30 min

One round is the four movements below. Rest only when you choose to, and it comes out of your score.

  • Row AMRAP · 400m Hold a split you could keep for 30 minutes, because you have to.
  • Wall balls AMRAP · 25 Break at 15/10 from round 1, not from round 4.
  • Sled push AMRAP · 25m Race weight. Walk it back as your recovery.
  • Farmers carry AMRAP · 100m Unbroken if grip allows. Then straight back to the rower.
03

Cool-down

8 min
  • Walk 1 set · 5 min Do not sit down straight away.
  • Full lower-body and forearm stretch 1 set · 3 min

Coaching notes

  • Your round 1 pace should feel almost too easy. If round 4 is slower than round 2 by more than 20 seconds, you started too hard.
  • Score it and repeat it in six weeks with identical weights. It is one of the best single progress markers in this library.
  • Break the wall balls before the gym forces you to. Planned breaks cost 5 seconds; failed sets cost 40.
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
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The RoxHype app: today's workout and the race countdown

Where this fits

EMOM, AMRAP and finishers Clock-driven formats: every minute on the minute, as many rounds as possible, and short finishers. 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
Metcon sessions completed in the app9,104
Metcon workouts saved in the app841
Share of all 76,593 completed sessions11.9%
Average effort logged, all sessions6.8 / 10

These figures cover every metcon session logged in the RoxHype app, not just this one.

Two more like this

EMOM 20: HYROX Station Crusher Four HYROX station movements on a rotating minute for twenty minutes: row, ski, burpee broad jumps, lunges. Five cycles of each, with the rest shrinking naturally as fatigue accumulates. Built to train work capacity and station pacing at the same time.
  • 20 min
  • intermediate
  • Full gym
 10-Minute HYROX Finisher Ten minutes bolted onto the end of a strength or running session to add race-specific fatigue without adding a whole workout. A descending ladder, so the reps get easier exactly as you get tired.
  • 10 min
  • intermediate
  • Minimal kit

Questions people ask

How do I scale this?
Sets, reps and rest are written for a advanced 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.

HYROX Bordeaux Bordeaux30 Sep – 4 Oct 2026 · this week HYROX Karlsruhe Karlsruhe1–4 Oct 2026 · this week HYROX Toronto Toronto1–4 Oct 2026 · this week
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Where next

All workouts All workoutsTen categories, every session with a timer Free 8-week training plan Free 8-week training planEvery session, three levels How ready are you? How ready are you?Pick your race and see where your minutes go
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