17/02/2026
HYROX
A) General Warm Up
B) Strength – 3 sets:
:20/side Split Stance ISO Hold
:20/side Starfish Plank
5/leg Single Leg High Jumps
10/side Banded Rotations
C) Hyrox Workout:
30′ AMRAP
A) 2/3 Lap Run – Sync
B) 15/20 Burpee to Plate – Sync
C) 2/3 Lap Run – Sync
D) 15/20 Plate Thrusters – Sync
D) Extra Credits – 2 Sets:
20 Mountain Climbers
20 Pike Raises over DB/KB
ENGINE
A) General warmup
B) Accessory (2 rounds – :45 on/:15 off)
Weighted glute bridge (DB) x 30 seconds
Single leg pulse hops, 20/leg
“165 bpm running in place with metronome x 30-45 sec
(Metronome Beats App on play store)”
Cadence run x 30-45 seconds (165 bpm)
C) Workout (36 min)
3 rounds
4 stations (:90 sec ON/:90 sec OFF) in each round:
1 lap run
Max skips
1 Lap Run
Max Burpees
1 lap run
Max calories on erg
1 Lap Run
Max Box Jumps/step-ups
D) Core
2 rounds
Bear hold with shoulder taps (10/side)
Reverse plank x 30 seconds
40′
A1) warm up x2
Squat stretch
Heel scoops
Inchworm to shoulder tap
Worlds greatest stretch
A2) Warm up 20:10 x2
Bird dog
Jumping jacks
Lunge to knee drive
Jog
B) 40:20 5 rounds
Overhead lunges
Burpee jacks
Sumo deadlift highpull
Manmakers
ERG
WOMEN ONLY
HYROX
A) General Warm Up
B) Strength – 3 sets:
:20/side Split Stance ISO Hold
:20/side Starfish Plank
5/leg Single Leg High Jumps
10/side Banded Rotations
C) Hyrox Workout:
Every 4′ x 2 Rounds
A) 8 Rounds Run Sync
B) 30/20 Cal Erg
C) 30x Mountain Climbers + 30 Hollow Rocks
D) 12 Wall Balls
