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.
- 40 min
- intermediate
- Full gym
- Mixed circuit
rower · SkiErg · dumbbells · wall ball · box
Trains Rowing, SkiErg, Wall balls, Burpee broad jumps, Farmers carry
The session · 3 blocks · 40 min of work
01
Warm-up
8 min- Row and ski, 3 minutes each 1 set · 6 min Build the effort gradually.
- Dynamic mobility 1 set · 2 min
02
Main block: 3 rounds
25 minMove continuously through the round. Rest 2 minutes between rounds.
- Row 3 sets · 500m Same split every round. That consistency is the goal.
- Dumbbell front rack lunge 3 sets · 20 total
- SkiErg 3 sets · 250m
- Wall balls 3 sets · 20
- Box step-over 3 sets · 20 Alternate the lead leg.
- Farmers carry 3 sets · 80m · rest 2:00
03
Cool-down
7 min- Easy bike or walk 1 set · 5 min
- Full-body stretch 1 set · 2 min
Coaching notes
- Consistency over intensity. The value of a daily session is that you can do it again tomorrow.
- Record your round times. Three rounds within 30 seconds of each other is a well-paced session.
- If you only have 25 minutes, cut to two rounds rather than rushing the movements.
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
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
| Hybrid sessions completed in the app | 20,990 |
| Hybrid workouts saved in the app | 1,611 |
| Share of all 76,593 completed sessions | 27.4% |
| Average effort logged, all sessions | 6.8 / 10 |
These figures cover every hybrid session logged in the RoxHype app, not just this one.
Two more like this
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
- 12 min
- intermediate
- 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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