The library
HYROX workouts you can do today
Station work, running, race simulations, doubles. Every session written block by block with the cues that matter, and a timer on the page.
- 60 workouts
- 10 categories
- 28 need no full gym
- 36h of training
- Free
Workout of the day ·
40-Minute Full Body HYROX Workout
The default midweek session: push, pull, squat, hinge, carry and a rowing engine piece, all inside 40 minutes.
- 40 min
- Intermediate
- Full gym
- Full-body circuit
Open today's workout
go lighter if you’re new
Pick by what the session is for
Race simulationMock races and part-distance rehearsals that tell you what your race time actually is. 4 StrengthHeavy, structured lifting for the sled, the lunges and the wall ball squat. 10 Running and enduranceIntervals, hills, track sessions and long aerobic work. The half of HYROX that is a running race. 6 No equipment and travelBodyweight, bands and one pair of dumbbells. Hotel rooms, parks, backyards and beaches. 8 Partner and doublesTwo-person sessions: alternating stations, you-go-I-go, relays and full doubles simulations. 7 EMOM, AMRAP and finishersClock-driven formats: every minute on the minute, as many rounds as possible, and short finishers. 5 Station focusSingle-station work: sled, SkiErg, wall balls, burpee broad jumps and the movements around them. 7 30 minutes or lessComplete sessions for the lunch hour, the early morning, or the day you nearly skipped. 6 TreadmillPace-locked running and compromised-run rehearsals for athletes training indoors. 4 Race week and recoveryTaper sessions, mobility and heat work for the seven days that can only cost you time. 3
The RoxHype app
Every one of these sessions, timed, tracked and adapted.
The app rebuilds your week when life moves it.
- Built from your race date and level
- Rebuilt every week from what you did
- Every station, every run, timed in the app
Questions people ask
How are these workouts written?
Each of the 60 sessions has a warm-up with a purpose, a main block with sets, reps and rest, a cool-down and three coaching cues. There is a timer on every page. Many are for doubles and partners, because that is what people ask for most.
Why does every workout link to a station page?
A workout tells you what to do, not how good you are at it. Each station page shows typical, top-10% and slowest-10% times from real races. So after a sled session you can see how your time compares.
