View this plan on Fitain

Hyrox Home Workout Functional & Core

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 Toning Weight management Calisthenics Hyrox

Anatomy

Equipment

Don't have the equipment you need? Click to order from one of our affiliated partners.

Yoga Mat

Dumbbell

Skipping Rope

Want more plans like this?

Download Fitain today to find, create, share and complete plans just like this one - all for FREE!

Exercises

Warm Up

Ensure you warm up before starting the circuit

Skipping Rope One Hop
Beginner
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
Mountain Climber
Intermediate
Abdominals
Set Time (s)
1 60

Functional & Core 1 of 4

Dumbbell Thruster
Intermediate
Full Body
Set Reps Weight (kg)
1 15 -
Full Sit up from Floor
Intermediate
Abdominals
Set Reps
1 20
High to Low Hand Plank Step Ups
Intermediate
Abdominals
Set Reps
1 12
Bear Crawl
Intermediate
Full Body
Set Time (s)
1 60
Wall Sit or Devils Chair
Beginner
Hamstrings | Quadriceps | Glutes
Set Time (s)
1 60

Functional & Core 2 of 4

Dumbbell Thruster
Intermediate
Full Body
Set Reps Weight (kg)
1 15 -
Full Sit up from Floor
Intermediate
Abdominals
Set Reps
1 20
High to Low Hand Plank Step Ups
Intermediate
Abdominals
Set Reps
1 12
Bear Crawl
Intermediate
Full Body
Set Time (s)
1 60
Wall Sit or Devils Chair
Beginner
Hamstrings | Quadriceps | Glutes
Set Time (s)
1 60

Functional & Core 3 of 4

Dumbbell Thruster
Intermediate
Full Body
Set Reps Weight (kg)
1 15 -
Full Sit up from Floor
Intermediate
Abdominals
Set Reps
1 20
High to Low Hand Plank Step Ups
Intermediate
Abdominals
Set Reps
1 12
Bear Crawl
Intermediate
Full Body
Set Time (s)
1 60
Wall Sit or Devils Chair
Beginner
Hamstrings | Quadriceps | Glutes
Set Time (s)
1 60

Functional & Core 4 of 4

Dumbbell Thruster
Intermediate
Full Body
Set Reps Weight (kg)
1 15 -
Full Sit up from Floor
Intermediate
Abdominals
Set Reps
1 20
High to Low Hand Plank Step Ups
Intermediate
Abdominals
Set Reps
1 12
Bear Crawl
Intermediate
Full Body
Set Time (s)
1 60
Wall Sit or Devils Chair
Beginner
Hamstrings | Quadriceps | Glutes
Set Time (s)
1 60

Created by

Sustain Health & Lifestyle Coaching
Personal trainer

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Learn more

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.