CrossFit Box HYROX Workout
For athletes who already train in a box and want their session to point at a HYROX start line rather than an open workout. Keeps the barbell strength piece, then swaps gymnastics volume for the sustained aerobic grind that actually decides a race.
- 50 min
- advanced
- Full gym
- Strength plus metcon
barbell · rower · wall ball · dumbbells · pull-up rig
Trains Rowing, Wall balls, Burpee broad jumps, Sandbag lunges
The session · 3 blocks · 50 min of work
01
Warm-up
10 min- Row 1 set · 1000m easy
- Barbell complex, empty bar 2 sets · 5 each of front squat, press, RDL · rest 45s
- Front squat ramp 3 sets · 5 / 3 / 2 · rest 60s
02
Strength
18 min- Front squat 5 sets · 3 · rest 2:00 Building to a heavy triple. Stop if bar speed drops.
- Weighted step-up 3 sets · 8 each leg · rest 90s Box at knee height. Drive through the heel.
03
Metcon and cool-down
22 min18-minute AMRAP, then stretch.
- Row AMRAP 18 · 250m Pace it like round 6 is coming, because it is.
- Wall balls AMRAP 18 · 20 Unbroken if you can. Break at 12/8 if you cannot.
- Burpee broad jumps AMRAP 18 · 10 Consistent jump distance. No sprint starts.
- Cool-down walk and stretch 1 set · 5 min
Coaching notes
- HYROX rewards the athlete who can hold 85% for an hour, not the one who can hit 100% for seven minutes. Pace the AMRAP accordingly.
- Drop the muscle-ups and the snatch volume in race prep. They cost recovery and buy nothing on the course.
- Keep one heavy barbell triple a week through the build phase. It is what keeps the sled from feeling heavy in week 10.
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
Garage Gym HYROX Workout Built for the typical home setup: a bar, a rack, something heavy to carry and a floor you can push on. It substitutes a weighted carry for the sled and a sandbag for the sandbag, so the only station you genuinely cannot train here is the SkiErg.
- 45 min
- intermediate
- Full gym
- 40 min
- intermediate
- Full gym
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.
Bordeaux30 Sep – 4 Oct 2026 · this week 
Karlsruhe1–4 Oct 2026 · this week 
Toronto1–4 Oct 2026 · this week 
