HyroxGenerate WODToday's WOD
hyrox workout generatorhyrox training wodhyrox-style workouthyrox race prep

HYROX-Style Workout Generator — Train for the Race

HYROX combines running with functional fitness stations — sled push, ski erg, rowing, wall balls, burpee broad jumps, and more. Whether you're racing or just want a new training stimulus, HYROX-style workouts develop race-specific fitness while building a phenomenal engine.

Generate Your WOD — FreeToday's WOD

Sample Workouts

Beginner · Intermediate · RX

DB Thrusters & DB Snatches

Save WOD
Beginner20 minHome GymTabata

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Jump Rope or High Knees
2 min
Arm Circles + PVC Pass-Through
10 each
Air Squats
15
Hip 90/90 Stretch
30 sec each side
KB Halos
10 each direction
Cat-Cow
10

20 sec max effort / 10 sec rest × 8 rounds per block. A→B→C→D repeated twice per block (8 rounds × 30 sec). Varied muscle groups, balanced fatigue. Repeat the block 3 times (rest 60 sec between blocks) = 12 min total. Score = total reps.

DB Snatch

Movement A · Rounds 1 & 5 · Score = reps

20 sec on / 10 sec off
DB Thrusters

Movement B · Rounds 2 & 6 · Score = reps

20 sec on / 10 sec off
Lunges

Movement C · Rounds 3 & 7 · Score = reps

20 sec on / 10 sec off
Box Jump

Movement D · Rounds 4 & 8 · Score = reps

20 sec on / 10 sec off

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
Seated Hamstring Stretch
45 sec each side
Lying Quad Stretch
45 sec each side
Box Breathing (4-4-4-4)
2 min
#beginner#20min#home-gym#tabata#weightlifting

Export this WOD to PDF with PRO.

KB Swings & Pull-ups

Save WOD
Intermediate20 minHome GymAMRAP

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Jump Rope or High Knees
2 min
Arm Circles + PVC Pass-Through
10 each
Air Squats
15
Hip 90/90 Stretch
30 sec each side
KB Halos
10 each direction
Cat-Cow
10

As Many Rounds + Reps as Possible in 12 minutes. Log your total rounds + extra reps.

Pull-ups
8
KB Swings
2053/35 lb
Run 800m
Mountain Climbers
30

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
Seated Hamstring Stretch
45 sec each side
Lying Quad Stretch
45 sec each side
Box Breathing (4-4-4-4)
2 min
#intermediate#20min#home-gym#amrap#pull#running#weightlifting

Export this WOD to PDF with PRO.

Goblet Squats & Pull-ups

Save WOD
Advanced / RX20 minHome GymEMOM

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Jump Rope or High Knees
2 min
Arm Circles + PVC Pass-Through
10 each
Air Squats
15
Hip 90/90 Stretch
30 sec each side
KB Halos
10 each direction
Cat-Cow
10

Every Minute on the Minute for 12 minutes — 3 complete rounds of 4 min. 3 work movements + 1 active rest per block. Aim to finish each work minute with 10+ sec to spare.

Pull-ups

Min 1 of 4 (repeats every 4 min)

15
Goblet Squat

Min 2 of 4 (repeats every 4 min)

2053/35 lb
Box Jump

Min 3 of 4 (repeats every 4 min)

20
Rest / Mobility

Min 4 of 4 — box breathing, shoulder rolls, or hip flexor stretch

1 min

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
Seated Hamstring Stretch
45 sec each side
Lying Quad Stretch
45 sec each side
Box Breathing (4-4-4-4)
2 min
#advanced#20min#home-gym#emom#pull#weightlifting

Export this WOD to PDF with PRO.

Want a different workout every time?

The generator creates a new WOD on every click. Set your level, available equipment, and time — done in seconds.

Generate Unlimited WODs — Free

No account needed · Pro unlocks history, PDF export & personalization

Coach-Written Guide

Hyrox vs CrossFit: What Actually Changes When You Train for Both

I've spent years coaching CrossFit athletes and watching many of them make the jump to Hyrox. The question I get most is some version of "which one is harder?" or "can I just do both?" The honest answer is more nuanced than most comparison articles let on. Hyrox and CrossFit share DNA — functional movements, conditioning demands, a community built around suffering together — but they are genuinely different sports with different training logic. If you care about performing well at either, that distinction matters.

Read the full guide — 9 min read

Common Questions

What is HYROX?

HYROX® is a global fitness racing series where athletes compete through 8 kilometers of running combined with 8 functional fitness stations (ski erg, sled push, sled pull, burpee broad jump, rowing, farmer's carry, sandbag lunges, and wall balls). Competitors race one at a time through the course.

What equipment do I need for HYROX training?

For full race simulation: a sled and turf, rowing machine, ski erg, and wall balls. For training at home or minimal equipment: you can simulate most stations with running, goblet squats (for wall balls), and farmers carries with dumbbells or kettlebells.

How should I structure HYROX training?

Build aerobic base with running and low-intensity conditioning first. Add HYROX-specific station training after your base is established. Simulate race conditions periodically (run + station combinations) in the final 8 weeks before a race.

What is a good HYROX finish time for beginners?

Beginner/recreational targets: men under 90 minutes, women under 100 minutes. Intermediate targets: men 60–75 min, women 70–85 min. Elite targets: men under 55 min, women under 65 min. Most first-timers finish in 75–110 minutes.

Go Pro — unlock everything

Full WOD history · PDF export · Personalized daily workouts · $9/mo

Free AccountSee Pro Plans

Related Workouts

HYROX Training PlanHYROX Race SimulationBeginner HYROX TrainingConditioning Workout GeneratorFor Time Workout GeneratorHyrox Doubles Training