HYROX WOD Library

Every session from the plans, scaled for three levels, free and no sign-up. Station work built on HYROX kit (sled, ergs, wall ball, sandbag) carries a swap line, so you can train without a sled.

Scaled for
Filters 26 / 26 WODs
Time
Kit
Type

Compromised Bricks

Compromised Sled Brick

~18 min · 2 rounds ~28 min · 2 rounds ~40 min · 3 rounds

Run-sled-run-wall-balls without rest. The truest rehearsal of how Hyrox actually feels — pace the first run.

  1. Compromised Run 400 m tempo 800 m tempo 1000 m tempo
  2. Sled Push 12.5 m @50 kg 25 m @100 kg 50 m @125 kg
  3. Compromised Run 400 m tempo 800 m tempo 1000 m tempo
  4. Wall Balls 20 reps @4 kg 35 reps @6 kg 50 reps @6 kg
No HYROX kit? Swap:
  • Wall Balls: dumbbell thrusters, or goblet squat to press. Same legs, none of the accuracy.
  • Sled Push: heavy walking lunges, or push a treadmill with the power off. Same drive, lighter load.
Race standard (Rulebook 26/27)Sled Push 50m @ 152kg · Wall Balls 100×6kg → 3m (Open Men)

Run + Wall Ball Brick

~25 min · 3 rounds ~35 min · 4 rounds ~45 min · 5 rounds

Alternating runs and wall balls. Teaches you to break the wall-ball set and keep moving on tired legs.

  1. Compromised Run 600 m 1000 m 1000 m
  2. Wall Balls 25 reps @4 kg 50 reps @6 kg 75 reps @6 kg
No HYROX kit? Swap:
  • Wall Balls: dumbbell thrusters, or goblet squat to press. Same legs, none of the accuracy.
Race standard (Rulebook 26/27)Wall Balls 100×6kg → 3m (Open Men)

Run + Lunge Brick

~22 min · 3 rounds ~32 min · 3 rounds ~42 min · 4 rounds

Runs into loaded lunges. Rehearses the late-race quad burn that wrecks unprepared runners.

  1. Compromised Run 600 m 1000 m 1000 m
  2. Sandbag Lunges 50 m @10 kg 100 m @20 kg 100 m @30 kg
No HYROX kit? Swap:
  • Sandbag Lunges: dumbbell lunges, or lunge with a loaded backpack. Same pattern, load sits lower.
Race standard (Rulebook 26/27)Sandbag Lunges 100m @ 20kg (Open Men)

Run-Station Pyramid

~30 min ~40 min ~48 min

Descending runs with burpees between. Builds the transition fitness the Roxzone quietly eats.

  1. Compromised Run 1000-800-600-400 m 1000-1000-800-600 m 1000 m x 4
  2. Burpee Broad Jumps 10 after each run reps 12 after each run reps 15 after each run reps
Race standard (Rulebook 26/27)Burpee Broad Jumps 80m (Open Men)

Roxzone Transitions

~24 min · 3 rounds ~34 min · 3 rounds ~44 min · 4 rounds

Race-pace run straight into the ergs. Trains the transition that runners overlook — the clock never stops in the Roxzone.

  1. Compromised Run 500 m race pace 1000 m race pace 1000 m race pace
  2. SkiErg 250 m 500 m 1000 m
  3. Row 250 m 500 m 1000 m
No HYROX kit? Swap:
  • Row: bike or run the same hard minutes. Trains the engine, not the pull.
  • SkiErg: banded straight-arm pulldowns plus burpees. Hits the lats, but it is not the same.
Race standard (Rulebook 26/27)SkiErg 1000m · Row 1000m (Open Men)

Station Work

Station Skills Circuit

~35 min ~45 min ~55 min

Drill wall balls, burpees and lunges for clean reps. Standards (depth, full reps) are practised here, not on race day.

  1. Wall Balls 3 x 15 @4 kg 4 x 20 @6 kg 5 x 20 @6 kg
  2. Burpee Broad Jumps 3 x 8 4 x 10 4 x 12
  3. Sandbag Lunges 40 m @10 kg 60 m @20 kg 100 m @20 kg
No HYROX kit? Swap:
  • Wall Balls: dumbbell thrusters, or goblet squat to press. Same legs, none of the accuracy.
  • Sandbag Lunges: dumbbell lunges, or lunge with a loaded backpack. Same pattern, load sits lower.
Race standard (Rulebook 26/27)Wall Balls 100×6kg → 3m · Burpee Broad Jumps 80m · Sandbag Lunges 100m @ 20kg (Open Men)

Sled Conditioning

~30 min ~42 min ~50 min

Push and pull intervals. Builds the specific leg and back endurance the two sleds demand.

  1. Sled Push 4 x 12.5 m @50 kg / walk back 5 x 25 m @100 kg / 60 s 6 x 25 m @125 kg / 45 s
  2. Sled Pull 4 x 12.5 m @40 kg 5 x 25 m @75 kg 6 x 25 m @100 kg
No HYROX kit? Swap:
  • Sled Pull: banded rows or rope pulls, then drag any loaded object back. Grip work, not the same.
  • Sled Push: heavy walking lunges, or push a treadmill with the power off. Same drive, lighter load.
Race standard (Rulebook 26/27)Sled Push 50m @ 152kg · Sled Pull 50m @ 103kg (Open Men)

Wall Ball + Lunge Block

~30 min ~40 min ~48 min

High-volume wall balls and loaded lunges — the back-end of the race, where runners lose the most time.

  1. Wall Balls 5 x 20 @4 kg 5 x 30 @6 kg 5 x 40 @6 kg
  2. Sandbag Lunges 4 x 20 m @10 kg 4 x 25 m @20 kg 4 x 25 m @30 kg
No HYROX kit? Swap:
  • Wall Balls: dumbbell thrusters, or goblet squat to press. Same legs, none of the accuracy.
  • Sandbag Lunges: dumbbell lunges, or lunge with a loaded backpack. Same pattern, load sits lower.
Race standard (Rulebook 26/27)Wall Balls 100×6kg → 3m · Sandbag Lunges 100m @ 20kg (Open Men)

Pull + Grip Block

~30 min ~40 min ~48 min

Sled pull, farmers carry and dead hangs. Hardens the grip and upper back that fail first for pure runners.

  1. Sled Pull 4 x 12.5 m @40 kg 5 x 25 m @75 kg 6 x 25 m @103 kg
  2. Farmers Carry 4 x 50 m @32 kg 4 x 100 m @48 kg 4 x 100 m @48 kg
  3. Loaded Carry / Grip 3 x dead hang 20 s 3 x dead hang 40 s 4 x dead hang 45 s
No HYROX kit? Swap:
  • Sled Pull: banded rows or rope pulls, then drag any loaded object back. Grip work, not the same.
  • Farmers Carry: carry any two heavy objects. Grip work is close, the walking is easier.
Race standard (Rulebook 26/27)Sled Pull 50m @ 103kg · Farmers Carry 200m @ 48kg (Open Men)

Erg Power Intervals

~28 min ~38 min ~46 min

SkiErg and row intervals. Upper-body conditioning your runs never build — train it directly.

  1. SkiErg 4 x 250 m / 60 s 5 x 500 m / 75 s 6 x 500 m / 60 s
  2. Row 4 x 250 m / 60 s 5 x 500 m / 75 s 6 x 500 m / 60 s
No HYROX kit? Swap:
  • Row: bike or run the same hard minutes. Trains the engine, not the pull.
  • SkiErg: banded straight-arm pulldowns plus burpees. Hits the lats, but it is not the same.
Race standard (Rulebook 26/27)SkiErg 1000m · Row 1000m (Open Men)

Erg + Station AMRAP 5×8

~44 min ~44 min ~44 min

Five 8-minute AMRAP blocks, two movements per block, 1 minute rest between. Cap your heart rate and hold at least 2 even rounds per block — the skill being trained is pacing, not a sprint start.

  1. SkiErg 200 m 300 m 400 m
  2. Bike Erg 8 cal 10 cal 12 cal
  3. Row 300 m 400 m 500 m
  4. Burpee Over Rower 4 reps 6 reps 8 reps
  5. Wall Balls 15 reps 25 reps 30 reps
  6. SkiErg 200 m 300 m 400 m
  7. Row 300 m 400 m 500 m
  8. Stationary Lunges 24 reps 40 reps 50 reps
  9. Sled Push 12.5 m 25 m 25 m
  10. Farmers Carry 25 m 50 m 50 m
No HYROX kit? Swap:
  • Wall Balls: dumbbell thrusters, or goblet squat to press. Same legs, none of the accuracy.
  • Row: bike or run the same hard minutes. Trains the engine, not the pull.
  • SkiErg: banded straight-arm pulldowns plus burpees. Hits the lats, but it is not the same.
  • Sled Push: heavy walking lunges, or push a treadmill with the power off. Same drive, lighter load.
  • Farmers Carry: carry any two heavy objects. Grip work is close, the walking is easier.
  • Bike Erg: run or row the same minutes. Costs your legs more than the bike does.
  • Burpee Over Rower: plain burpees with a small hop each rep. Slightly easier, same shape.
Race standard (Rulebook 26/27)SkiErg 1000m · Row 1000m · Wall Balls 100×6kg → 3m · Sled Push 50m @ 152kg · Farmers Carry 200m @ 48kg (Open Men)

Race Simulations

Half Simulation

~40 min ~48 min ~55 min

Four runs and four stations at race effort. A manageable test of pacing and transitions before a full sim.

  1. Compromised Run 4 x 1000 m race pace 4 x 1000 m race pace 4 x 1000 m race pace
  2. SkiErg 1000 m 1000 m 1000 m
  3. Sled Push 25 m @75 kg 50 m @102 kg 50 m @125 kg
  4. Burpee Broad Jumps 40 m 80 m 80 m
  5. Wall Balls 50 reps @4 kg 75 reps @6 kg 100 reps @6 kg
No HYROX kit? Swap:
  • Wall Balls: dumbbell thrusters, or goblet squat to press. Same legs, none of the accuracy.
  • SkiErg: banded straight-arm pulldowns plus burpees. Hits the lats, but it is not the same.
  • Sled Push: heavy walking lunges, or push a treadmill with the power off. Same drive, lighter load.
Race standard (Rulebook 26/27)SkiErg 1000m · Sled Push 50m @ 152kg · Burpee Broad Jumps 80m · Wall Balls 100×6kg → 3m (Open Men)

Full Race Simulation

~95 min ~80 min ~70 min

The complete 8-run, 8-station race. The community's number-one readiness check — nothing predicts your time better.

  1. Compromised Run 8 x 1000 m race pace 8 x 1000 m race pace 8 x 1000 m race pace
  2. SkiErg 1000 m 1000 m 1000 m
  3. Sled Push 25 m @75 kg 50 m @102 kg 50 m @152 kg
  4. Sled Pull 25 m @50 kg 50 m @78 kg 50 m @103 kg
  5. Burpee Broad Jumps 40 m 80 m 80 m
  6. Row 1000 m 1000 m 1000 m
  7. Farmers Carry 100 m @32 kg 200 m @48 kg 200 m @48 kg
  8. Sandbag Lunges 50 m @10 kg 100 m @20 kg 100 m @20 kg
  9. Wall Balls 50 reps @4 kg 100 reps @6 kg 100 reps @6 kg
No HYROX kit? Swap:
  • Wall Balls: dumbbell thrusters, or goblet squat to press. Same legs, none of the accuracy.
  • Sandbag Lunges: dumbbell lunges, or lunge with a loaded backpack. Same pattern, load sits lower.
  • Sled Pull: banded rows or rope pulls, then drag any loaded object back. Grip work, not the same.
  • Row: bike or run the same hard minutes. Trains the engine, not the pull.
  • SkiErg: banded straight-arm pulldowns plus burpees. Hits the lats, but it is not the same.
  • Sled Push: heavy walking lunges, or push a treadmill with the power off. Same drive, lighter load.
  • Farmers Carry: carry any two heavy objects. Grip work is close, the walking is easier.
Race standard (Rulebook 26/27)SkiErg 1000m · Sled Push 50m @ 152kg · Sled Pull 50m @ 103kg · Burpee Broad Jumps 80m · Row 1000m · Farmers Carry 200m @ 48kg · Sandbag Lunges 100m @ 20kg · Wall Balls 100×6kg → 3m (Open Men)

Station Block Simulation

~35 min ~42 min ~48 min

All six loaded stations back to back, no runs. Stress-tests grip, legs and standards under accumulated fatigue.

  1. SkiErg 1000 m 1000 m 1000 m
  2. Sled Push 25 m @75 kg 50 m @102 kg 50 m @152 kg
  3. Sled Pull 25 m @50 kg 50 m @78 kg 50 m @103 kg
  4. Farmers Carry 100 m @32 kg 200 m @48 kg 200 m @48 kg
  5. Sandbag Lunges 50 m @10 kg 100 m @20 kg 100 m @20 kg
  6. Wall Balls 50 reps @4 kg 100 reps @6 kg 100 reps @6 kg
No HYROX kit? Swap:
  • Wall Balls: dumbbell thrusters, or goblet squat to press. Same legs, none of the accuracy.
  • Sandbag Lunges: dumbbell lunges, or lunge with a loaded backpack. Same pattern, load sits lower.
  • Sled Pull: banded rows or rope pulls, then drag any loaded object back. Grip work, not the same.
  • SkiErg: banded straight-arm pulldowns plus burpees. Hits the lats, but it is not the same.
  • Sled Push: heavy walking lunges, or push a treadmill with the power off. Same drive, lighter load.
  • Farmers Carry: carry any two heavy objects. Grip work is close, the walking is easier.
Race standard (Rulebook 26/27)SkiErg 1000m · Sled Push 50m @ 152kg · Sled Pull 50m @ 103kg · Farmers Carry 200m @ 48kg · Sandbag Lunges 100m @ 20kg · Wall Balls 100×6kg → 3m (Open Men)

Strength

Squat Strength

~40 min ~50 min ~60 min

Heavy back squat plus loaded lunges. The leg strength that turns the sled and wall balls from a wall into a station.

  1. Back Squat 3×8 @RPE 7 4×5 @75-80% 1RM 5×5 @80-85% 1RM
  2. Walking Lunge 3×20 total 3×24 total @20 kg 4×24 total @24 kg
  3. Core 3 x 30 s plank 3 x 45 s plank + side 4 x 60 s loaded carry hold

Deadlift Strength

~40 min ~50 min ~60 min

Posterior chain plus grip carries — directly arms the sled pull and farmers carry, the two stations that expose runners.

  1. Deadlift 3×6 @RPE 7 4×5 @75-80% 1RM 5×3 @82-88% 1RM
  2. Romanian Deadlift 3×10 3×8 4×8
  3. Loaded Carry / Grip 3 x 30 m 4 x 40 m farmers @24 kg 4 x 50 m farmers @32 kg

Lower-Body Power

~35 min ~45 min ~55 min

Front squats paired with heavy sled pushes. Strength that transfers straight to the heaviest load of race day.

  1. Front Squat 3×6 4×5 @70-75% 1RM 5×4 @75-80% 1RM
  2. Sled Push 4 x 12.5 m @50 kg 4 x 25 m @100 kg 4 x 25 m @125 kg
No HYROX kit? Swap:
  • Sled Push: heavy walking lunges, or push a treadmill with the power off. Same drive, lighter load.
Race standard (Rulebook 26/27)Sled Push 50m @ 152kg (Open Men)

Full-Body Strength

~45 min ~55 min ~65 min

Squat, deadlift and core in one session. General strength base for runners with little lifting history.

  1. Back Squat 3×8 3×6 @RPE 8 4×5 @78% 1RM
  2. Deadlift 3×6 3×5 3×4
  3. Core 3 rounds core circuit 4 rounds core circuit 5 rounds core circuit

Running

Easy Aerobic Run

~35 min ~45 min ~48 min

Conversational Zone 2. Builds the aerobic base that decides roughly half of Hyrox — keep it genuinely easy.

  1. Easy Run (Zone 2) 5 km 7 km 8 km

Long Run

~55 min ~75 min ~90 min

Steady aerobic distance. Your weekly endurance anchor — run by feel, not pace.

  1. Easy Run (Zone 2) 8 km 12 km 16 km

Tempo Intervals

~35 min ~45 min ~50 min

Threshold pace — comfortably hard. Raises the pace you can sustain once the legs are tired.

  1. Tempo Run 2 x 8 min tempo 3 x 10 min tempo 4 x 10 min tempo

1 km Intervals

~35 min ~45 min ~52 min

VO2max work at 5k-10k effort. Lifts the ceiling your compromised race runs sit under.

  1. Intervals 4 x 800 m 5k / 2 min jog 5 x 1000 m 5k-10k / 90 s jog 6 x 1000 m 10k / 75 s jog

400 m Repeats

~30 min ~38 min ~45 min

Sharp speed at 3k-5k effort. Trains turnover and the ability to surge out of a station.

  1. Intervals 6 x 400 m 5k / 90 s 8 x 400 m 3k-5k / 75 s 10 x 400 m 3k / 60 s

Lunge-to-Run Set

~35 min ~45 min ~52 min

Lunges before each run rep so you practise the signature skill: running on pre-fatigued legs.

  1. Compromised Run 4 x 600 m tempo 5 x 800 m tempo 6 x 1000 m tempo
  2. Walking Lunge 20 reps (after each run) 30 reps (after each run) 40 reps (after each run)

Accessory & Recovery

Grip + Core

~25 min ~30 min ~35 min

Loaded carries and core circuit. Cheap insurance against the grip and bracing failures that cost late-race time.

  1. Loaded Carry / Grip 4 x 30 m carry 5 x 50 m farmers @24 kg 6 x 50 m farmers @32 kg
  2. Core 3 rounds: plank, dead bug, hollow 4 rounds core 5 rounds weighted core

Recovery + Mobility

~30 min ~35 min ~40 min

Very easy run and a mobility flow. Active recovery — you adapt on the easy days, not the hard ones.

  1. Easy Run (Zone 2) 3 km recovery 4 km recovery 5 km recovery
  2. Core 15 min mobility flow 20 min mobility flow 20 min mobility flow

Free, no sign-up. These WODs build toward race day — get your finish-time estimate and target per-km run paces: Open the HYROX time calculator →

Wall balls are the station most likely to get no-repped for depth. Film a set and judge your depth →

These WODs all build toward race day. Find a HYROX race →

Chasing a Worlds spot? How qualifying works →

Standards quoted from the public HYROX Singles Rulebook 26/27.