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Hyrox Home Workout Strength & Conditioning

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 Strength & conditioning Toning Weight management Hyrox

Anatomy

Equipment

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Dumbbell

Kettlebell

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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
Jumping Jack
Intermediate
Full Body
Set Time (s)
1 60

Strength & Conditioning 1 of 4

Use Dumbbells or Kettlebells for these exercises

Dumbbell Goblet Squat
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 15 -
Full Bodyweight Press Ups
Intermediate
Chest
Set Reps
1 15
Burpee
Intermediate
Full Body
Set Reps
1 15
Rear Lunges with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 -
Renegade Row with Dumbbells
Intermediate
Upper Back | Abdominals
Set Reps Weight (kg)
1 12 -

Strength & Conditioning 2 of 4

Dumbbell Goblet Squat
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 15 -
Full Bodyweight Press Ups
Intermediate
Chest
Set Reps
1 15
Burpee
Intermediate
Full Body
Set Reps
1 15
Rear Lunges with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 -
Renegade Row with Dumbbells
Intermediate
Upper Back | Abdominals
Set Reps Weight (kg)
1 12 -

Strength & Conditioning 3 of 4

Dumbbell Goblet Squat
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 15 -
Full Bodyweight Press Ups
Intermediate
Chest
Set Reps
1 15
Burpee
Intermediate
Full Body
Set Reps
1 15
Rear Lunges with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 -
Renegade Row with Dumbbells
Intermediate
Upper Back | Abdominals
Set Reps Weight (kg)
1 12 -

Strength & Conditioning 4 of 4

Dumbbell Goblet Squat
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 15 -
Full Bodyweight Press Ups
Intermediate
Chest
Set Reps
1 15
Burpee
Intermediate
Full Body
Set Reps
1 15
Rear Lunges with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 -
Renegade Row with Dumbbells
Intermediate
Upper Back | Abdominals
Set Reps Weight (kg)
1 12 -

Created by

Sustain Health & Lifestyle Coaching
Personal trainer

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