Mixed Station Circuit HYROX Workout
All six equipment-based stations in one circuit, with a short run between each and no full simulation pressure. It gives you the volume of a race without the pacing test, which makes it the workhorse session of a build phase.
- 45 min
- intermediate
- Full gym
- Station circuit
SkiErg · rower · sled · sandbag · wall ball · farmers handles
Trains SkiErg, Rowing, Sled push, Sandbag lunges, Wall balls, Farmers carry
The session · 3 blocks · 45 min of work
01
Warm-up
8 min- Jog 1 set · 600m
- Mobility flow and unloaded station rehearsal 1 set · 4 min
02
Circuit: 2 laps of 6 stations
30 min200m run between every station. Rest 3 minutes between laps.
- SkiErg 2 sets · 500m · rest 200m run Steady race split.
- Sled push 2 sets · 25m · rest 200m run Race weight.
- Row 2 sets · 500m · rest 200m run
- Farmers carry 2 sets · 100m · rest 200m run
- Sandbag lunges 2 sets · 40m · rest 200m run
- Wall balls 2 sets · 40 · rest 3:00 between laps Break at 20/20.
03
Cool-down
7 min- Easy jog or walk 1 set · 5 min
- Full-body stretch 1 set · 2 min
Coaching notes
- Six stations, two laps, no clock pressure. The point is volume with good technique, not a time to beat.
- Use it to test equipment settings: damper, ball weight, sled load. Better to learn those here than at a race.
- Compare each station's split to the relevant benchmark page afterwards. One circuit gives you six data points.
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
Station focus Single-station work: sled, SkiErg, wall balls, burpee broad jumps and the movements around them. SkiErg 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
HYROX Burpee Broad Jump Progression Burpee broad jumps are the only HYROX station you can train to full race standard with no equipment, and the only one where technique changes the time by minutes rather than seconds. This progression builds the movement in three stages before asking for speed.
- 20 min
- beginner
- No equipment
- 30 min
- intermediate
- Minimal kit
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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