6
6
HYROX
EXERCISES
HOME WORKOUT
HIIT Workout
What is HYROX?
– 1000m SkiErg
– 50m Sled Push
– 50m Sled Pull
– 80m Burpee Broad Jump
– 1000m Row
– 200m Farmers Carry
– 100m Sandbag Lunges
– 100 Wall Balls
HIIT Workout
Can You Do HYROX
At Home?
Mimic a HYROX
competition at home
with these exercises!
HIIT Workout
1
DUMBBELL
SNATCH
Targets:
Legs, hips,
hamstrings, glutes, back, shoulders and core.
2
DUMBBELL
PUSH
Targets:
Chest, shoulders, triceps, latissimus dorsi,
quads, hamstrings, abs
and core muscles.
3
DEADLIFT +
BACK ROW
Targets:
The hamstrings, glutes, upper back, core
and grip strength.
4
BURPEE +
BROAD JUMP
Targets:
Upper body
(chest, arms, back,
shoulders), lower body
(legs, glutes, hips) and
core.
5
REVERSE
LUNGE
Targets:
Legs, glutes,
quads, hamstrings and
core.
6
SQUAT
THRUSTER
Targets:
Legs, glutes, hamstrings, quads, hips, shoulders, abs and core.
1. Dumbbell Snatch 2. Dumbbell Push 3. Deadlift and Back Row 4. Burpee and Broad Jump 5. Reverse Lunge 6. Squat Thruster
DO IT:
30 secs work, 30 secs rest.
SCREENSHOT WORKOUT
Full Workout
Try the
FULL Workout
At Home!
Full Workout
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