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HYROX

HYROX Strength Endurance Circuit

Heavy stations with short runs in between, to keep your legs strong when they are tired.

For The Reps · Updated

Woman pushing a heavy sled while a partner waits with carry handles
Woman pushing a heavy sled while a partner waits with carry handles. AI-generated image.
Level
Intermediate
Type
HYROX session

The session

Five rounds with 90 seconds' rest between them.

ExerciseEach round
Run200 m
Heavy sled push25 m
Sandbag lunges20 m
Farmers carry50 m

Pacing

Go heavier than race weight on the sled and the carry if you can move well with it.

Where people go wrong

Letting your posture fold on the carry. Stand tall, shoulders down, and take shorter steps.