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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 HIIT Toning Weight management Calisthenics

Anatomy

Equipment

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Yoga Mat

Dumbbell

Skipping Rope

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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
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

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