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40-Minute Hyrox Workout With Weights 

By: Lindsey Bomgren, CPT | June 27, 2025

Hyrox is an intense fitness race that challenges participants’ strength, power, endurance and overall fitness. Whether you’re training for a Hyrox race or just want to simulate the fitness trend at home, this full-body functional workout mimics each exercise in the competition, helping you increase your strength and stamina. 

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If you’re looking for a fitness challenge guaranteed to push your strength and endurance capacity, HYROX may be for you. Hyrox (a combination of the words “hybrid” and “rockstar”) is a global fitness competition founded in Germany in 2017. It has rapidly gained popularity and now ranks as the fastest-growing fitness competition in the world. 

Although it’s an advanced fitness challenge, I would consider it a more accessible version of the CrossFit Games or Murph Challenge. 

While other fitness competitions cater to elite athletes, Hyrox is intended to accommodate both professional athletes and home fitness enthusiasts by focusing on functional exercises. Hyrox also offers ways to make the race more accessible to beginners by offering individual, pro, doubles (partner) and relay team races.  

The Hyrox workout is a combination of functional strength training exercises and endurance running. During official Hyrox competitions, participants perform (8) 1-kilometer (.62 miles) runs, with each run followed by a functional exercise station.

The Hyrox workout stations include:

  • 1000m SkiErg
  • 50m Sled Push
  • 50m Sled Pull
  • 80m Burpee Broad Jump
  • 1000m Row
  • 200m Farmers Carry
  • 100m Sandbag Lunges
  • 100 Wall Balls
two women performing walking sandbag lunges as part of hyrox workout training

Although these exercises are functional, some of them require specialized equipment that isn’t available in most home gyms. That’s why I’ve developed this Hyrox at-home workout, using just a set of dumbbells. 

And fair warning, this might be one of the hardest workouts I’ve ever filmed for NML.

Training for HYROX is all about building hybrid fitness – also known as the ability to be a strong runner AND perform functional strength exercises. It’s important to train for Hyrox workouts so that you are adequately prepared for the strength, endurance and pacing challenges of the race. 

Whether you’re training for your first Hyrox competition, a seasoned athlete looking to improve your race time or just want to try the fitness phenomenon for yourself at home, this Hyrox-inspired workout is for you!  

Workout Details

Build strength, power and endurance with this full-body HIIT workout with weights. Six functional strength exercises are stacked together in a heart-pumping pyramid format, creating an intense fitness challenge at home. 

Although modifications are offered to make this workout more accessible, the Hyrox is, by definition, an intense test of strength and stamina. If you’re a beginner, pregnant or postpartum, I recommend slowing down the workout, taking more breaks and moving at your own pace. 

I have found that incorporating HIIT workouts a few times a week works best for my body. I’d recommend 1-2 HIIT sessions a week, spaced out with rest days or other types of workouts as part of a well-rounded training plan. This allows my body to recover while still reaping the benefits.

Workout Equipment

Medium to Heavy Set of Dumbbells. I recommend between 5-25 lbs, depending on your fitness level. I’m using 20-25 lb dumbbells in today’s dumbbell HIIT workout. You could also sub a kettlebell if that’s what you have available. 

Workout Instructions

Follow along with the guided Hyrox Workout on YouTube, led by me — your certified personal trainer, Lindsey Bomgren.

Your Workout Looks Like This:

  • Guided Mobility Warm-Up and Cool-Down
  • 6 Full-Body HIIT Exercises with Weights
  • Timed Intervals (30 seconds of work, 30 seconds rest; complete as many reps as you can in the timed interval)
  • Pyramid Format (adding on moves as you work “up” the pyramid, and then dropping off moves as you work your way back “down” the pyramid)

A Pyramid Format Looks Like This: 

  • Set 1: Perform move 1 for 30 seconds (as many reps as you can), followed by 30 seconds of rest.
  • Set 2: Perform move 1 for 30 seconds and then move 2 for 30 seconds, followed by 30 seconds of rest.
  • Set 3: Perform move 1 for 30 seconds, then move 2 for 30 seconds and then move 3 for 30 seconds, followed by 30 seconds of rest.

Continue this stack-on pyramid format until you complete moves 1 through 6. Then, go back down the pyramid in reverse order, starting with move 6 and dropping off move 1, then move 2, then move 3 and so on.

Workout Outline

  1. Dumbbell Snatch
  2. Dumbbell Push
  3. Deadlift and Back Row
  4. Burpee and Broad Jump
  5. Reverse Lunge
  6. Squat Thruster

Screenshot or Pin This Workout:

Notes app screenshot of hyrox workouts

1. Dumbbell Snatches (To Mimic SkiErg)

Targets: Legs, hamstrings, hips, glutes, back, shoulders and deep transverse abdomen (core muscles).

two women performing dumbbell snatches

How to Do a Dumbbell Snatch

  1. Start standing, feet shoulder-width apart, knees slightly bent. Place a dumbbell on the floor between your feet.
  2. Hinge forward at the hips, pushing your hips back towards the wall behind you as you lower down, reaching for the dumbbell with your right hand.
  3. Then, drive your hips forward as you ‘snatch’ the weight overhead, pulling the weight up with your right arm. Use the power and momentum created by your legs and hips, driving the weight overhead. You should finish standing tall with your right arm straight overhead, right bicep near your right ear.
  4. With control, lower the dumbbell back down to the ground, returning to starting position.
  5. Then repeat, this time performing a dumbbell snatch with your left hand.

2. Dumbbell Push (To Mimic Sled Push)

Targets: Chest, shoulders, triceps, latissimus dorsi (or lats), quads, hamstrings, abs and core muscles.

woman performing dumbbell push modification during hyrox workout

How to Do a Dumbbell Push

  1. If you’re working out on smooth floors (such as wood or tile), place a heavy dumbbell horizontally on a towel, yoga mat, or slider. If you’re on carpet, try placing a dumbbell on a paper plate or glider.
  2. Find an athletic sled push position: knees bent, torso leaning forward (parallel to the ground) and core engaged.
  3. Extend your arms, placing your hands on each head of the dumbbell. Keep a soft bend in both elbows.
  4. Then, push the dumbbell across the floor, staying low and loaded in your legs and shuffling forward with small, controlled steps.

Modification: If bending over isn’t comfortable or accessible, substitute a farmer’s carry walking march.

3.  Deadlift and Back Row (To Mimic Sled Pull and Rower)

Targets: The hamstrings, glutes, upper back, core and grip strength. 

women demonstrating how to perform deadlift as part of hyrox workout

How to Do a Deadlift and Narrow Row

  1. Start standing with feet hip-width apart, core engaged. Hold a dumbbell in each hand, palms facing in towards your thighs. Think about squeezing oranges in your armpits to activate your lats.
  2. Hinge at the hips, pushing your glutes back towards the wall behind you and gliding the dumbbells down the front of your legs. Lower until you feel a stretch along the back of your legs – the range of motion will be different for everyone.
  3. Hold at the bottom of your deadlift, then perform a narrow row. Pull the dumbbells back towards your hips (think of pulling from your elbow versus your wrist). Stop once your elbows are in line with your ribcage, making a straight line from shoulder to elbow.
  4. With control, slowly lower the dumbbells down. Then press through your heels to stand tall, returning to the starting position.

4. Burpee and Broad Jump (To Mimic Burpee Broad Jump)

Targets: Upper body (chest, arms, back, shoulders), lower body (legs, glutes, hips) and core.

two women performing broad jumps as part of hyrox workout

How to Do a Burpee Broad Jump

  1. Start standing, feet shoulder-width apart, arms at your sides.
  2. Bend your knees and drop your hips as you lower into a squat position. Then, place your hands on the floor directly in front of your feet.
  3. Shift your weight into your hands as you jump your feet back to softly land on the balls of your feet in a high plank position. Your body should form a straight line from your head to heels.
  4. Elbows fall back towards your body as you lower your chest towards the ground, bringing your chest to meet the floor. Push up to return to a high plank position. 
  5. Jump your feet up, landing outside your hands in a loaded squat position.
  6. Then, from a low squat position, swing your arms and jump forward as far as you can, performing a broad jump.
  7. Repeat, alternating one chest-to-floor burpee with one broad jump.

5.  Lunges (To Mimic Sandbag Walking Lunges)

Targets: Legs, glutes, quads, hamstrings and core.

women performing walking lunges as part of hyrox workout

How to Do Reverse Lunges

  1. Start standing in a neutral position, feet hip-width apart. Place one dumbbell horizontally across your upper back, heads of the dumbbell resting on your shoulders.
  2. Step your left foot back into a reverse lunge. Lower your left knee towards the mat, aiming for 90-degree angles in both knees.
  3. Hold for a moment, then drive through your front right heel to return to standing.

Modification: if lunges hurt your knees, substitute one of these squat/lunge alternatives.

6. Squat Thrusters (To Mimic Wall Balls)

Targets: Legs, glutes, hamstrings, quads, hips, shoulders, abs and core.

women demonstrating squat thrusters as part of hyrox workout

How to Do a Squat Thruster

  1. Start standing, feet shoulder-width apart, knees slightly bent. Hold one dumbbell horizontally at your chest.
  2. With your weight in your heels, sit your hips back as you lower into a squat, striving for a 90-degree angle between your hips and knees.
  3. Then, drive through your heels, squeezing your glutes to stand tall. As you stand, perform an overhead thruster, pressing the dumbbell straight overhead. Your biceps should be near your ears.
  4. Bring the weight back down to shoulder height and repeat.

FAQs

What should I expect during my first HYROX competition?

Hyrox competitions are known for being high-energy, welcoming and celebratory gatherings of fitness enthusiasts and spectators. Events often have DJs, loud music and crowds cheering to help motivate you during your race. As a first timer, it’s normal to experience some pre-race nerves, but remember you’re there to have fun and challenge yourself! You’ll be so proud and feel so accomplished when you cross that finish line on race day! 

How is HYROX different from CrossFit?

HYROX and CrossFit are both high-intensity fitness competitions, but differ significantly in terms of workout structure, audience and exercises included. Hyrox is always the same race format (a 1 km run, followed by 8 functional movements), while CrossFit programming is constantly changing. Hyrox is also more beginner-friendly as the moves tend to be more functional and scalable, while CrossFit includes more advanced and technical lifts. 

What should I eat before a HYROX competition?

I recommend focusing on high-quality sources of carbs, protein and hydration before both training workouts and the actual Hyrox competition. I personally recommend trying to consume at least 30 grams of carbs and 15 grams of protein before any HIIT workout. Some of my favorite snack options are oatmeal with protein powder, a banana with almond butter or Greek yogurt with berries. 

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10 comments

  1. I did this Hyrox pyramid last Friday and your 50 minute pyramid this Friday. This one takes the “holy banana boat.” One of the best cardio burns I’ve ever had. Please keep them coming!

    Reply

  2. I ended up changing the timer to 45/45 with 1:30 at the apex of the pyramid. I then di a speed round of each exercise for 53 seconds with 7 seconds rest. I liked the format!

    Reply

  3. This workout is only 26 minutes unless I did it wrong? I thought it was 40 min? Still sweaty, though!!

    Reply

  4. Good morning! I just finished the new Hyrox workout with 20-lb weights and my 70-year-old self is feeling so grateful. I found NML during COVID and have worked out with you every week since. Thank you Lindsay and Rachel for inspiring me to get strong enough to dragon boat every summer and skate the Rideau Canal every winter. I laughed during the last couple of weeks every time you said your 70-year-old self would thank you… mine does! You have truly helped me reach 70 this year with a healthy body and the energy to chase 5 grandkids. Know that you are doing work that matters to so many. Now, to find a 10-minute finisher… love those! Kim

    Reply

  5. There was so much sweat pooled onto my floor by the time I was going down the pyramid that the last few rounds of dumbbell pushes had so much resistance my legs almost gave out! It’s a fantastic feeling to make it through something so hard, 10/10 bananas!! Loved it!

    Reply
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