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Hyrox Home Workout Cardio & Endurance

Hyrox combines strength, endurance and functional fitness. These home workouts mirror the intense full body style workouts of the competitions.

  • 45 minutes
  • Intermediate
  • Full Body

Interests

Functional fitness HIIT Weight management Calisthenics Hyrox

Anatomy

Equipment

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Skipping Rope

Yoga Mat

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Exercises

Warm Up

Ensure you warm up before starting the circuit

High Knees
Intermediate
Full Body
Set Time (s)
1 120
Leg Swings Side to Side in Frontal Plane
Beginner
Hamstrings | Quadriceps | Glutes
Set Time (s)
1 120
Squat Touch Down & Reach
Beginner
Quadriceps | Hamstrings | Glutes
Set Time (s)
1 60
Jumping Jack
Intermediate
Full Body
Set Time (s)
1 60

Cardio & Endurance 1 of 4

You can add weight to some of these exercises if you wish to advance them.

Skipping Rope Double Under
Advanced
Full Body
Set Time (s)
1 120
Basic Bodyweight Air Squat
Beginner
Quadriceps | Hamstrings
Set Reps
1 50
Mountain Climber
Intermediate
Abdominals
Set Time (s)
1 60
Walking Lunges Bodyweight
Beginner
Hamstrings | Quadriceps | Glutes
Set Reps
1 20
Russian Twist
Beginner
Abdominals
Set Time (s)
1 60

Cardio & Endurance 2 of 4

Skipping Rope Double Under
Advanced
Full Body
Set Time (s)
1 120
Basic Bodyweight Air Squat
Beginner
Quadriceps | Hamstrings
Set Reps
1 50
Mountain Climber
Intermediate
Abdominals
Set Time (s)
1 60
Walking Lunges Bodyweight
Beginner
Hamstrings | Quadriceps | Glutes
Set Reps
1 20
Russian Twist
Beginner
Abdominals
Set Time (s)
1 60

Cardio & Endurance 3 of 4

Skipping Rope Double Under
Advanced
Full Body
Set Time (s)
1 120
Basic Bodyweight Air Squat
Beginner
Quadriceps | Hamstrings
Set Reps
1 50
Mountain Climber
Intermediate
Abdominals
Set Time (s)
1 60
Walking Lunges Bodyweight
Beginner
Hamstrings | Quadriceps | Glutes
Set Reps
1 20
Russian Twist
Beginner
Abdominals
Set Time (s)
1 60

Cardio & Endurance 4 of 4

Skipping Rope Double Under
Advanced
Full Body
Set Time (s)
1 120
Basic Bodyweight Air Squat
Beginner
Quadriceps | Hamstrings
Set Reps
1 50
Mountain Climber
Intermediate
Abdominals
Set Time (s)
1 60
Walking Lunges Bodyweight
Beginner
Hamstrings | Quadriceps | Glutes
Set Reps
1 20
Russian Twist
Beginner
Abdominals
Set Time (s)
1 60

Created by

Sustain Health & Lifestyle Coaching
Personal trainer

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