EMOM, AMRAP and finishers HYROX workouts
Clock-driven formats: every minute on the minute, as many rounds as possible, and short finishers.
- 10–40 min
- intermediate
- advanced
- Free
The 5 sessions
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.
Stations: Wall balls · Burpee broad jumps · Sandbag lunges
12-Minute EMOM HYROX Workout
Twelve minutes, four movements, three times through: work the reps, rest whatever is left of the minute. Short enough to add to the end of a run day, structured enough that it teaches you to leave something in the tank.
Stations: Rowing · Wall balls · Burpee broad jumps
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.
Stations: Rowing · SkiErg · Burpee broad jumps · Sandbag lunges
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.
Stations: Rowing · Wall balls · Sled push · Farmers carry
Daily HYROX Mixed Workout
The default day: a bit of erg, a bit of strength, a bit of station work, in a shape you can drop into any week without thinking about where it fits. Balanced enough to repeat, varied enough not to bore you into skipping it.
Stations: Rowing · SkiErg · Wall balls · Burpee broad jumps · Farmers carry
About this category
Metcon-style sessions are about eleven per cent of everything completed in the RoxHype app, and their value for HYROX is specific: they teach pacing discipline under a clock you do not control. In an EMOM, going too hard in minute one takes rest away from minute two, which is exactly the lesson the first wall ball set of a race teaches expensively.
Use these two or three times a week at most, and put them after your main work rather than instead of it. A ten-minute finisher bolted onto a strength day adds race-specific fatigue for very little recovery cost; three of them in a week adds fatigue and nothing else.
Pick rep targets that leave fifteen seconds spare in the first cycle. That spare time disappearing by the fourth cycle is the intended shape of the session. If you are finishing every minute with no time left, the numbers are too high and the EMOM has quietly become a grind.
Set your targets from real race data
See the typical and top-10% times for each station these sessions train.
Put these in a plan
A week built around your race date moves your time more than any one session.
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The plan that changes when your week does.
Miss a session, the week rebuilds. Beat a target, the loads move.
- Built from your race date and level
- Rebuilt every week from what you did
- Every station, every run, timed in the app
