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HYROX training

Power and engine

6 Oct 2026 · Stations + intervals · 60 min · Open & Pro

Intervals
work for the set time, rest for the set time, repeat.
Rounds
do the whole list, then start again, for the given number of rounds.

Warm-up · 10 min

·Easy run or ergs

Power · 6 min · 3 rounds · 2 min rest between rounds

·Station 1Hand-release push-upsSandbag lunges per leg Open or Pro
·Station 2Wall balls OpenKettlebell swings overhead M24/W16 kg
·Station 3Sled push OpenBurpee broad jumps

Engine 3-2-1, round 1 · 3-2-1 min

1Run 3 min
2Row 2 min
3SkiErg 1 min

Engine 3-2-1, round 2 · 3-2-1 min

1Row 3 min
2SkiErg 2 min
3Run 1 min

Engine 3-2-1, round 3 · 3-2-1 min

1SkiErg 3 min
2Run 2 min
3Row 1 min

Tap an exercise to put names or a note there: who starts where.

Ready
10:00

Elapsed 0:00 · Left 50:00

Equipment: Sled, Wall ball, Kettlebell, Sandbag, Rower, SkiErg

Three power stations with a climbing rep count, then a 3-2-1 threshold engine on run, row and ski.

Open as quick timerOpen in the timer
Front view
Back view

What this workout hits

Not usedLessMore

Most worked

  1. Glutesmain in 6, also in 2
  2. Quadsmain in 6
  3. Absmain in 1, also in 8
  4. Hamstringsmain in 1, also in 7
  5. Shouldersmain in 2, also in 4
  6. Calvesmain in 2, also in 4

Hardly touched: Biceps, Adductors, Traps, Lower back, Neck

Stations counted

  • Push-ups ×3
  • Sandbag lunges ×3
  • Wall balls ×3
  • Kettlebell swings ×3
  • Sled push ×3
  • Burpee broad jumps ×3
  • Run ×3
  • Row ×3
  • SkiErg ×3

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)