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HYROX training

Eight-minute rounds × 6

28 Jul 2026 · Rounds for quality · 60 min · Open

Rounds
do the whole list, then start again, for the given number of rounds.

8-minute rounds · 8 min · 6 rounds · 2 min rest between rounds

·Run 400 m or 600 m
·SkiErg or row 200 m
·Wall balls 20 Open
·Walking lunges 20 Bodyweight
·Sled pull 12.5 m
·Burpee broad jumps 10 Open
·Push-ups 20

Equipment: SkiErg or rower, Wall ball, Sled

Six rounds of eight minutes: a run, an erg and five race movements. Two minutes rest between rounds.

Front view
Back view

What this workout hits

Not usedLessMore

Most worked

  1. Glutesmain in 3, also in 3
  2. Quadsmain in 3, also in 2
  3. Shouldersmain in 2, also in 3
  4. Absmain in 1, also in 5
  5. Hamstringsmain in 1, also in 5
  6. Tricepsmain in 1, also in 3

Hardly touched: Adductors, Lower back, Neck

Warm-up and rest are not counted. Main muscle = 1 point, also worked = 0.5 point, per station and per round.

Muscle maps: MuscleMap (MIT)