HYROX WORKOUTS
Hyrox workouts: ten real sessions, from your first brick to race-ready
A good Hyrox workout puts stations and runs in the same session, because that is how the race loads your legs. These are ten sessions from Complete’s library, from a session with a pair of dumbbells to a race-ready station block. Each one shows its real blocks, who it suits and the kit it needs.
How to use these Hyrox workouts
A Hyrox race has eight rounds. In each round you run 1 km and then do one workout station, so you finish with 8 km of running and eight stations done in a fixed order. Between the run and each station you pass through the Roxzone, the transition area around the stations.
A brick session is a station and a run back to back. We think brick sessions are the best way to train for Hyrox, so we build them into Complete’s Hyrox plans.
Every session below is a session in Complete’s library. Effort runs from 1 (very easy) to 10 (all out). Race weight means the weight for your division, which the station guides list with the rulebook source. Each table also shows an easier and a harder version of the session.
- HYROX Singles Rulebook 26/27 (official PDF) checked 18 Oct 2026
- HYROX: The Fitness Race (official site) checked 18 Oct 2026
The ten sessions at a glance
The first three need little kit and suit a first brick. The next three add a rower, a wall ball or a sandbag. The last four are closest to a Hyrox gym with a SkiErg, a rower, a sled and wall balls. The minutes are the library’s estimate for the standard version.
| Session | Suits | Kit | About |
|---|---|---|---|
| 1. Walking lunge brick | Beginners | A pair of dumbbells | 40 minutes |
| 2. Kettlebell swing and burpee brick | Beginners | One kettlebell | 42 minutes |
| 3. Dumbbell thruster brick | Beginners and up | A pair of dumbbells | 40 minutes |
| 4. Rower to run brick | Runners | A rower and an assault bike | 50 minutes |
| 5. HR-spiker brick | Intermediate | A wall ball and an assault bike | 45 minutes |
| 6. Sandbag lunge brick | Intermediate and up | A sandbag | 35 minutes |
| 7. Roxzone transitions | Intermediate and up | SkiErg, rower, wall ball | 35 minutes |
| 8. Station and run every 3 minutes | Intermediate and up | SkiErg, rower, wall ball | 37 minutes |
| 9. Triple brick | Advanced | SkiErg, sled, wall ball | 30 minutes |
| 10. Back half of the race | Race-ready | Rower, farmers carry weights, sandbag, wall ball | 56 minutes |
1. Walking lunge brick: dumbbells, about 40 minutes
In the library this is Compromised Run (Walking Lunge). Walking lunges tire your legs the way the sandbag lunge station does, and then you run on them. It needs a pair of dumbbells and a place to run.
It suits beginners and anyone who trains without a sandbag. Your stride will feel short and heavy for the first 50 m of every run. That is normal after loaded lunges, so let it lengthen on its own.
| Block | What you do |
|---|---|
| Warm-up | Run 300 m at effort 3. Then 8 walking lunges on each side with bodyweight only, as a primer. |
| Main | 5 rounds, with 2 minutes of rest between rounds. Each round: 20 walking lunges on each side with light dumbbells at effort 7, then run 400 m at effort 8. |
| Cool-down | Run 400 m at effort 3, an easy jog. |
| Easier | 4 rounds of 12 lunges on each side with bodyweight only, 2.5 minutes of rest between rounds, and the runs at effort 6. |
| Harder | 6 rounds with heavier dumbbells. |
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2. Kettlebell swing and burpee brick: one kettlebell, about 42 minutes
In the library this is Compromised Run (KB Swing + Burpee). Kettlebell swings and burpees spike your heart rate the way a hard station does, and then you run on it. It needs one kettlebell, your bodyweight and a place to run.
It suits beginners and anyone short on kit. The swings and burpees raise your heart rate before the run, as a hard station does in the middle of a race. Settle your breathing in the first 100 m instead of fighting it.
| Block | What you do |
|---|---|
| Warm-up | Run 300 m at effort 3. Then 10 kettlebell swings with a light kettlebell, as a primer. |
| Main | 6 rounds, with 90 seconds of rest between rounds. Each round: 15 kettlebell swings at effort 7, then 10 burpees, then run 400 m at effort 8. |
| Cool-down | Run 400 m at effort 3, an easy jog. |
| Easier | 5 rounds with 2 minutes of rest, a lighter kettlebell, 10 swings, 6 burpees and the runs at effort 6. |
| Harder | 7 rounds with a heavier kettlebell and 14 burpees. |
Read more
3. Dumbbell thruster brick: a pair of dumbbells, about 40 minutes
In the library this is Compromised Run (DB Thruster). A thruster is a squat that turns straight into an overhead press, and it is the movement the wall ball station is built on. Here you do thrusters and a short carry with dumbbells, then run on tired legs with a pumping heart.
It suits beginners and anyone with dumbbells and no wall ball setup. Judge the session on the run. Can you hold a steady pace on tired legs?
| Block | What you do |
|---|---|
| Warm-up | Run 300 m at effort 3. Then 8 thrusters with light dumbbells, as a primer. |
| Main | 7 rounds, with 90 seconds of rest between rounds. Each round: 12 thrusters with moderate dumbbells at effort 7, using the same weight every round. Then a 40 m farmers carry (walking with a heavy weight in each hand) with moderate dumbbells at effort 7. Then run 400 m at effort 8. |
| Cool-down | Run 400 m at effort 3, an easy jog. |
| Easier | 5 rounds with 2 minutes of rest, 8 thrusters with light dumbbells, a 25 m carry with light dumbbells and the runs at effort 6. |
| Harder | 8 rounds with heavy dumbbells for the thrusters and the carry. |
Read more
4. Rower to run brick: a rower, about 50 minutes
In the library this is the Erg to Run Brick. You row hard, then run on the effort you just built. It is a runner’s brick: the rower raises your engine (your stamina for steady effort), and you get race-style running on tired legs with far less impact than extra running miles.
It suits runners who want compromised running, which is running on legs that are already tired, without more pounding. It needs a rower, and the cool-down uses an assault bike (a fan bike).
| Block | What you do |
|---|---|
| Warm-up | Some dynamic stretches and a few strides (short, quick bursts of faster running) first. Then run 800 m at effort 3, easing in over 5 minutes. Never sprint out of the gate. |
| Main | 3 rounds. Each round: row 500 m at effort 8, going hard so the engine is already working when you reach the run. Then run 800 m at effort 7, at your target pace. It will feel harder than the pace suggests, and that is the adaptation. |
| Cool-down | Assault bike for 5 minutes at effort 2, an easy low-impact flush. |
| Easier | Row 300 m and run 600 m in each of the 3 rounds, at a steady effort. Learn the rhythm before chasing splits. |
| Harder | 4 rounds, going hard on the row and holding race pace on every run. |
Read more
5. HR-spiker brick: a wall ball, about 45 minutes
In the library this is the HR-Spiker Brick. Burpee broad jumps push your heart rate up, and you run on it. Wall balls close each round. The session rehearses the exact stress that makes Hyrox hard: finding a running stride while your heart rate is already high.
It suits intermediate athletes with a wall ball and a wall target. Watch the first 200 m of each run, when your heart rate is high and your legs are full. Settle your breathing the moment you start running and hold your form.
| Block | What you do |
|---|---|
| Warm-up | Assault bike (a fan bike) for 5 minutes at effort 4, to ramp your heart rate and prime the legs. |
| Main | 3 rounds. Each round: 10 burpee broad jumps at effort 8, keeping the heart rate high. Straight into a run of 800 m at effort 8. Then 20 wall balls at effort 8, unbroken if you can. |
| Cool-down | Run 600 m at effort 3, an easy flush. |
| Easier | 3 rounds of 7 burpee broad jumps, a 400 m run and 13 wall balls. Aim to run on a high heart rate, whatever the volume. |
| Harder | 4 rounds, holding race-plus pace (faster than race pace) on every run. |
Read more
6. Sandbag lunge brick: a sandbag, about 35 minutes
In the library this is Compromised Run (Post-Lunges). It is sandbag lunges straight into an 800 m run at race pace, a targeted session for the switch from lunges to running. The library calls it the dead-legs run that decides the back half of a race.
It suits intermediate and advanced athletes who have a sandbag. The first 200 m after the lunges feels like someone else’s body. Run through it, because that is the adaptation.
| Block | What you do |
|---|---|
| Warm-up | Run 800 m at effort 3, an easy build. Then the World’s Greatest Stretch (a lunge with a twist that opens the hips and upper back), 1 set of 4 reps on each side, to open the hip flexors the lunges will hammer. |
| Main | 3 rounds, with 2 minutes of rest between rounds. Each round: sandbag lunges for 50 m at race weight and effort 8, with quality steps, your knee kissing the floor and your torso tall. Then run 800 m at race pace and effort 8. |
| Cool-down | Run 600 m at effort 3, an easy jog until the legs come back. |
| Easier | 2 rounds with a light bag and the runs at effort 6. Learn the feeling before chasing the split. |
| Harder | A bag above race weight, and even 800 m splits across all three rounds. |
Read more
7. Roxzone transitions: SkiErg, rower and wall ball, about 35 minutes
In the library this is Roxzone Transitions. Short, fast runs go straight onto stations: the SkiErg (a ski machine with two handles), the row and the wall balls. Here the changeover is the rep. It starts when you leave the previous station and ends when you are working on the next one.
It suits intermediate and advanced athletes with a SkiErg, a rower and a wall ball setup. Run in fast, put your hands on the implement and start working. Keep each station moving without standing around.
| Block | What you do |
|---|---|
| Warm-up | Run for 5 minutes at effort 3, an easy build with two strides. Then SkiErg for 2 minutes at effort 4 with light pulls. |
| Main | 4 rounds, with 90 seconds of rest between rounds. Each round: run 400 m at effort 8. SkiErg 8 calories at effort 8, with the first pull within 5 seconds of arriving. Run 400 m at effort 8, with no walking into position. Row 8 calories at effort 8: feet in, strapped, pulling. Run 400 m at effort 8. Then 12 wall balls, straight to the wall with the ball moving inside 5 seconds, closing the round. |
| Cool-down | Run for 5 minutes at effort 2, an easy jog. |
| Easier | 2 rounds: run 400 m, SkiErg 6 calories, run 400 m, row 6 calories, run 400 m, then 12 wall balls. The habit of an immediate start matters more than the speed. |
| Harder | Zero seconds standing still. Time the changeovers, chase the number down, and run the 400 m at effort 9. |
Read more
8. Station and run every 3 minutes: SkiErg, rower, wall ball, about 37 minutes
In the library this is Every 3:00, Station + Run. Every three minutes you start a station, then run, and whatever time is left is rest. There are eight windows, the stations rotate, and wall balls close each cycle.
It suits intermediate and advanced athletes who like a clock, with a SkiErg, a rower and a wall ball setup. If a window swallows all your rest, the next one collapses. Scale in the middle of the session without apology.
| Block | What you do |
|---|---|
| Warm-up | Run for 5 minutes at effort 3, an easy build with two strides. Then SkiErg for 2 minutes at effort 4 with light pulls. |
| Main | Two cycles of four 3-minute windows, eight in all. Window 1 starts on the clock: SkiErg 10 calories at effort 8, then run 400 m at effort 8. Window 2: 12 burpees at a steady cadence, then run 400 m. Window 3: row 10 calories at effort 8, then run 400 m. Window 4: 15 wall balls, unbroken, with no run after them. Finish each window with 30 seconds or more to breathe. |
| Cool-down | Run for 5 minutes at effort 2, an easy jog. |
| Easier | Smaller windows: SkiErg 6 calories, 7 burpees, row 6 calories and 9 wall balls, and every window ends with 45 seconds of rest. |
| Harder | Run 450 m instead of 400 m, or add 20 percent to the station reps. Never finish a window with less than 20 seconds to spare. |
Read more
9. Triple brick: SkiErg, sled and wall ball, about 30 minutes
In the library this is the Triple Brick. It puts three different stations in one session, with a run after the SkiErg and after the sled push: race adaptation without running the race in order. Each station tires something different. The SkiErg works your arms, the sled your quads, and the wall balls everything.
It suits advanced athletes with a sled. Note which run hurts most. That is your next weakness session.
| Block | What you do |
|---|---|
| Warm-up | Run 800 m at effort 3, an easy build. Then SkiErg for 2 minutes at effort 4, with light pulls to prime the first transition. |
| Main | One pass, for time, with minimal rest. SkiErg 500 m at effort 8 with race-pace pulls, arms working and legs saving themselves. Run 800 m at effort 7, settling to race pace fast. Sled push 50 m at race weight and effort 8, with low hips and short driving steps. Run 800 m at effort 7, shortening your stride until the rhythm returns. Then 50 wall balls at effort 8, in big sets to the edge of breaking form. Aim for two sets, a few seconds of rest and a finish. |
| Cool-down | Run 600 m at effort 3, an easy jog. |
| Easier | Take 2 minutes between transitions and do 25 wall balls instead of 50. |
| Harder | Race weight everywhere, the runs at race pace, and the wall balls in two sets or fewer. |
Read more
10. Back half of the race: farmers, lunges and wall balls, about 56 minutes
In the library this is Race Sim · Back Half. It covers the closing three stations on tired legs, not the whole race: the farmers carry, the sandbag lunges and the wall balls, with a run before each one. Our advice is to train lunges and wall balls on tired legs, and this session puts them after a carry and two runs.
It suits race-ready athletes with a rower, farmers carry weights, a sandbag, a wall ball and a wall target. The 600 m runs are controlled, so your heart rate comes down between stations. Keep your posture on the carries and lunges, and keep the wall balls unbroken for as long as your form holds.
| Block | What you do |
|---|---|
| Warm-up | Row for 8 minutes at effort 3 with long, easy pulls. Then run 400 m at effort 3, with a few strides at the end. |
| Main | 2 rounds. Each round: run 600 m at effort 6, controlled, so your heart rate comes down. Farmers carry 100 m at race weight, tall with your ribs down and taking short, quick steps. Run 600 m at effort 6. Sandbag lunges 50 m at race weight and effort 8, braced against the bag, with the back knee dropping to a soft touch on every rep. Run 600 m at effort 6. Then 30 wall balls at effort 8, where the legs throw the ball, unbroken as long as your form holds. |
| Cool-down | Row for 8 minutes at effort 2 with long, smooth strokes. |
| Easier | The runs at effort 4, a 50 m carry, 25 m of lunges and 15 wall balls in each round. The goal is the transition. |
| Harder | Run at race pace, effort 7, with no heart rate drop between stations. |
Read more
Where these sessions come from
These sessions are in Complete’s own training library. You can run them yourself and log them in the app. Hyrox plans in Complete train the stations, not only the runs.
Complete starts from your long-term goals, and a Hyrox race can be one of them. Every workout that reaches Apple Health counts toward your score and the recommendation for each day, in any sport, so a session counts wherever you do it.
Hyrox class workouts: using these sessions around a class
A Hyrox class is a coached group session built around the Hyrox stations and runs. The coach sets the session, so you get a rhythm and company to train with. Class formats differ from gym to gym, so ask what a typical session includes.
A race has 8 km of running in eight 1 km runs. Our advice is to check how much running your class includes. If it is light, add one run-based brick from this page on a day you train alone, such as the walking lunge brick or the rower to run brick. Give yourself time to recover between a hard class and a brick.
Every workout that reaches Apple Health counts toward your score and the recommendation for each day, in any sport, so a class counts too once it reaches Apple Health.
- HYROX Singles Rulebook 26/27 (official PDF) checked 18 Oct 2026
- HYROX: The Fitness Race (official site) checked 18 Oct 2026
Frequently asked questions
What is a good Hyrox workout?
We think a good Hyrox workout is a brick session: a station and a run back to back. The ten sessions on this page pair stations with runs, and they take 30 to 56 minutes.
Can I do a Hyrox workout with only dumbbells?
Yes. The walking lunge brick and the dumbbell thruster brick need a pair of dumbbells and a place to run. The kettlebell swing and burpee brick needs one kettlebell.
Do I need a SkiErg, a sled or a sandbag for these workouts?
Only for some of them. The first three sessions need none of them. The table at the top of the page lists the kit for every session.
What is a brick session in Hyrox training?
A brick session is a station and a run back to back. We think brick sessions are the best way to train for Hyrox.
Is a Hyrox class enough to train for Hyrox?
It depends on the class. A race has 8 km of running in eight 1 km runs, so check how much running your class includes and add a run-based brick if it is light.
What does race weight mean in these sessions?
Race weight is the weight for your division, as the HYROX rulebook sets it. The Hyrox stations guide lists the weights for each division.