8 weeks · 3 sessions/wk
Hyrox: strength and hybrid engine
Prep for the 8 stations and 8 km of running: strength, sled, carries and compromised-running endurance.
€19.99See program
Buy · €19.99Sport
Exercises for Hyrox & Hybrid
Sled, carries and the engine to last through the run. Here are the 90 exercises that help you most, sorted by goal.
Paid program · 8 weeks
Hyrox: strength and hybrid engine
Prep for the 8 stations and 8 km of running: strength, sled, carries and compromised-running endurance.
See the program€19.99
Power 57
Barbell Back Squat
Quads, Glutes
Conventional Deadlift
Hamstrings, Glutes, Lower back
Barbell Hip Thrust
Glutes
Box Jump
Quads, Glutes
Hang Clean
Glutes, Traps & mid back, Quads
Clean and Press
Shoulders
Double Kettlebell Snatch
Shoulders
Landmine Jammer
Shoulders
One-Arm Kettlebell Snatch
Shoulders
One-Arm Kettlebell Clean and Jerk
Shoulders
Single-Arm Landmine Jammer
Shoulders
Double Kettlebell Clean
Shoulders
Dumbbell Clean
Hamstrings
Kettlebell Dead Clean
Hamstrings
Kettlebell Hang Clean
Hamstrings
Power Clean
Hamstrings
Snatch Pull
Hamstrings
Kneeling Single-Arm Lat Pulldown
Lats
Bodyweight Jump Squat
Quads
Speed Squat
Quads
Jumping Lunge
Hamstrings
Weighted Jump Squat
Quads
Kettlebell Bottoms-Up Hang Clean
Forearms
Clean
Hamstrings
Clean Pull
Quads
Clean and Jerk
Shoulders
Hang Snatch
Hamstrings
Muscle Snatch
Hamstrings
Overhead Squat
Quads
Power Jerk
Quads
Power Snatch
Hamstrings
Push Press
Shoulders
Snatch
Quads
Snatch Balance
Quads
Split Jerk
Quads
Clean Deadlift
Hamstrings
Jerk Dip Squat
Quads
Kneeling Jump Squat
Glutes
Block Clean
Quads
Frankenstein Squat
Quads
Backward Medicine Ball Throw
Shoulders
Catch and Overhead Throw
Lats
Chest Pass from a 3-Point Stance
Chest
Repeated Kneeling Chest Pass
Chest
Kneeling Chest Pass
Chest
Chest Pass with Sprint Release
Chest
Medicine Ball Full Twist
Obliques, Abs
Medicine Ball Scoop Throw
Shoulders
Overhead Slam
Lats
Return Push from Stance
Shoulders
Sledgehammer Swings
Abs
Standing Two-Arm Overhead Throw
Shoulders
Supine Chest Throw
Triceps
Supine Two-Arm Overhead Throw
Abs
Dumbbell Vertical Swing
Hamstrings
Half-Kneeling Single-Arm Landmine Press
Shoulders, Chest
Medicine Ball Rotational Throw
Obliques
Endurance 30
Dumbbell Step-Up
Quads, Glutes
Push-Up
Chest
One-Arm Kettlebell Swing
Glutes, Hamstrings
Sled Push
Quads, Glutes
Farmer's Walk
Forearms, Traps & mid back
Battle Ropes
Shoulders
Double Kettlebell Push Press
Shoulders
Kettlebell Thruster
Shoulders
One-Arm Kettlebell Push Press
Shoulders
Sled Row
Traps & mid back
Barbell Walking Lunge
Quads
Bodyweight Walking Lunge
Quads
Kettlebell Sumo High Pull
Traps & mid back
Atlas Stones
Lower back
Axle Deadlift
Lower back
Backward Sled Drag
Quads
Bear Crawl Sled Drag
Quads
Keg Load
Lower back
Log Press
Shoulders
Power Stairs
Hamstrings
Rickshaw Carry
Forearms
Sandbag Load
Quads
Harness Sled Drag
Quads
Tire Flip
Quads
Yoke Walk
Quads
Crucifix Hold
Shoulders
Forward Sled Drag with Press
Chest
Prowler Sprint
Hamstrings
Rowing Machine
Quads
Plank Up-Down
Abs
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