Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
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Intervals Workout
5 x go every 4 min
20/17 cal row
15 RKBS
3-6 bar/ring MUrest remaining time
score is slowest time
High-intensity interval training combining cardio, posterior chain endurance, and gymnastics
The goal is to maintain consistent output across all five rounds
RPE 8–9: Hard effort every interval
Push the row, but leave enough energy for quality muscle-ups
Keep transitions short and avoid unnecessary rest
Strategy
-Row:
Settle into a strong, sustainable pace
Avoid a dramatic fade in the final calories
-Russian Kettlebell Swings:
Aim for one unbroken set
Drive with the hips and keep your grip relaxed
-Bar/Ring Muscle-Ups:
Choose a number you can repeat every round
Avoid early failure—fast singles are better than long rests
Goal:
Keep every round within a few seconds of each other
Your score is your slowest round, so consistency beats one exceptional interval.💡 Coach note:
The workout doesn't reward your fastest round—it rewards your ability to repeat quality under fatigue.
👉 "Your slowest round defines your fitness."
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Hyrox partner Workout
1 km run / 2000 m C2 bike
1000 m Ski Erg
1 km run / 2000 m C2 bike
50 m sled push (102/152kg)
1 km run / 2000 m C2 bike
50 m sled pull (78/103kg)
1 km run / 2000 m C2 bike
80 m burpee broad jump
1 km run / 2000 m C2 bike
1000 m row
1 km run / 2000 m C2 bike
200 m farmer carry (2x 16/24kg)
1 km run / 2000 m C2 bike
100 m sandbag carry walking lunge (10/20kg)
1 km run / 2000 m C2 bike
100 wall ball (4/6kg) -
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AMRAP 20 Workout
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RestDay! Workout
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Week 1 Session 1 Exercise 3: Power SNATCH + Snatch BALANCE Strength
Power SNATCH + Snatch BALANCE 5x2+2 @ 60-70% of max Snatch
Video: https://torokhtiy.com/pages/power-snatch-2b-snatch-balance
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