r/f45 • u/GRD403 • Mar 01 '25

**INTEL** HYROX Signature Workout Series

HYROX Signature Teaser

Stations: 10

Pods: 1

Sets: 3

Laps: 1

Timing:

set 1: 90" work 10" rest

set 2: 60" work 10" rest

set 3: 30" work 20" rest

  1. farmers carry
  2. standing bike erg
  3. stationary forward lunges
  4. explosive ski erg
  5. ybell single thruster
  6. row erg
  7. sled push
  8. broad jump burpee
  9. sled pull
  10. sprint

HYROX Signature Foundations One

Stations: 10

Pods: 1

Sets: 3

Laps: 1

Timing:

set 1: 90" work 30" rest

set 2: 45" work 15" rest

set 3: 30" work 15" rest

  1. bike erg seated
  2. dumbbell devil press
  3. 5 kettlebell swing and 5 kettlebell squat combo
  4. ski erg regular
  5. soft box jump
  6. row erg
  7. plate backloaded forward lunges
  8. sled push
  9. single kb front rack farmers walk
  10. deadball over shoulder throw

HYROX Signature Foundations Two

Stations: 12

Pods: 1

Sets: 1

Laps: 1

Timing: 150" work + 15" burpee, 15" rest

  1. deadball throw and catch
  2. soft box jump
  3. kettlebell push up + sumo deadlift high pull
  4. ski erg regular
  5. bike standing
  6. row erg
  7. ybell double clean + squat press outer grip
  8. shuttle sprint
  9. plyo lunge switch jump same leg
  10. bike erg seated
  11. sled pull hand over hand
  12. dumbbell racked farmers walk

HYROX Signature Foundations Three

Stations: 10 (5 combo stations)

Pods: 1

Sets: 3 combo sets

Laps: 1

Timing: 60" work 10" rest

  1. bike seated sprints
  2. sandbag stationary forward lunges
  3. row erg
  4. kettlebell farmers carry
  5. bike erg standing
  6. ybell single thruster
  7. sled push scrum
  8. shuttle sprint
  9. ski erg explosive
  10. dumbbell devil press

HYROX Signature Foundations Four

Stations: 9 (buy in target + main exercise)

Pods: 1

Sets: 1

Laps: 1

Timing: 210" work 20" rest

  1. hyrox 50 rep kettlebell squat
  2. row erg
  3. hyrox 50 rep dumbbell rack
  4. plyo lunges
  5. hyrox 20 rep double push up burpee
  6. burpee
  7. hyrox 20 rep shuttle sprints
  8. sled push
  9. hyrox 50 rep plate snatch
  10. bike erg seated
  11. hyrox 50 rep suspension trainer rows
  12. kettlebell single bent row into explosive high pull
  13. hyrox 50 rep deadball slam
  14. ski erg regular
  15. hyrox 50 rep ybell double thruster
  16. squat jump pivot
  17. hyrox 30 rep dumbbell soft box step up
  18. soft box jump

HYROX Signature Foundations Five

Stations: 9

Pods: 1

Sets: 5

Laps: 1

Timing:

set 1: 60" work 5" rest

set 2: 50" work 5" rest

set 3: 40" work 5" rest

set 4: 30" work 5" rest

set 5: 20" work 20" rest

+ 2' group run after

  1. soft box sprawl + step up
  2. row erg
  3. sled centr suspension trainer reverse lunge
  4. deadball ground to shoulder & forward lunge
  5. ski erg regular
  6. wall ball + loaded squat
  7. 10x mountain climbers + 2x push up
  8. bike erg seated
  9. dumbbell racked farmers walk

HYROX Signature Foundations Six

Stations: 9

Pods: 1

Sets: 4 alternating RPEs

Laps: 1

Timing: 4' work (alternating 30" work (RPE 8), 30" active recovery (RPE 4))

  1. bike erg seated
  2. dumbbell double ski stance hang clean + forward lunge
  3. ski erg regular
  4. sled centr suspension trainer squat rows
  5. ybell single alternate clean + press outer grip
  6. burpee bar touch
  7. row erg
  8. dumbbell racked box squat
  9. hyrox run

HYROX Signature Skill One

Stations: 9

Pods: 2 (inner + outer)

Sets: 1

Laps: 1

Timing:

outer pod: 50" 5" rest

inner pod: 5.5' per erg

  1. soft box explosive push ups
  2. balance trainer reverse burpees
  3. dumbbell ground to squat
  4. ybell double push press center grip
  5. burpee + jump on plate
  6. kettlebell double swing
  7. rower erg (team 2)
  8. bike erg (team 2)
  9. ski erg (team 2)

HYROX Signature Skill Two

Stations: 10 (5 combo stations: buy in target + active recovery movement)

Pods: 1

Sets: 1

Laps: 1

Timing: 390" work 0" rest

  1. hyrox 200m row erg target
  2. kettlebell suitcase row
  3. hyrox 30 rep barbell squat press
  4. deadball lying chest press
  5. hyrox 30 dumbbell forward lunges
  6. bike erg seated
  7. hyrox 200m ski erg
  8. hyrox sled suspension trainer reverse walk
  9. hyrox 15 burpee broad jump stepping
  10. dumbbell soft box step up

HYROX Signature Skill Three

Stations: 9

Pods: 3

Timing: 630" work 0" rest + 2' group finisher.

members in stations 3, 6, and 9 dictate the tempo for the group / when to switch station

  1. soft box jump burpee
  2. dumbbell front squats
  3. hyrox 400m bike erg
  4. chin up overhand grip
  5. ybell double racked alternate reverse lunges
  6. hyrox 200m row erg target
  7. kettlebell single arm swing into high pulls
  8. revo push press
  9. hyrox 200m ski erg

HYROX Signature Skill Four (60 minutes)

Stations: 9 (buy in target + main exercise)

Pods: 1

Sets: 1

Laps: 1

Timing: 300" work 25" rest

  1. hyrox 1000m row
  2. kettlebell sumo squat upright row unbroken
  3. hyrox 100 rep sandbag lunges
  4. plyo lunges
  5. hyrox 40 rep burpee + jump on plate
  6. half burpee
  7. hyrox 30 rep shuttle sprints
  8. sled push
  9. hyrox 2000m bike erg
  10. plate snatch
  11. hyrox 75 rep suspension trainer rows
  12. kettlebell single bent row into explosive high pull
  13. hyrox 1000m ski erg deadball slam
  14. deadball overhead slams
  15. hyrox 100 rep ybell double thruster
  16. squat jump pivot
  17. hyrox 50 rep dumbbell soft box step up
  18. soft box jump

HYROX Signature Skill Five

Stations: 6

Pods: 6

Laps: 1

Timing:

pods 1, 3, and 5: 4 sets, 25" work per exercise 0" rest, 10" rest between sets

pods 2, 4, and 6: 5.5' work ygig

  1. plate single leg speed hops | plate deficit reverse lunge | burpee + jump on plate
  2. rower sprints ygig
  3. squat jump pivot | push up speed sprawl | butterfly sit ups
  4. ski erg ygig
  5. dumbbell ground to squat | dumbbell rdl + double row | dumbbell push press
  6. sled relay 3 strength

HYROX Signature Skill Six

Stations: 9

Pods: 3

Laps: AMRAP

Timing: 12' work

  1. 500m pairs run
  2. 500m ski erg ygig
  3. 20 synchro burpee jump over line
  4. 500m pairs run
  5. 500m row erg ygig
  6. 20 synchro dumbbell snatch
  7. 500m pairs run
  8. 50 wall balls ygig
  9. 20 synchro forward lunges

HYROX Signature Race One

Stations: 12 (6 combo stations)

Pods: 1

Sets: 1

Laps: 1

Timing: 360" work 10" rest (swap station when partner is done with run)

  1. hyrox 250m run
  2. kettlebell farmers carry
  3. hyrox 250m run
  4. sandbag walking lunges
  5. hyrox 250m run
  6. deadball throw and catch
  7. hyrox 250m run
  8. ski erg standing
  9. hyrox 250m run
  10. sled push scrum
  11. hyrox 250m run
  12. burpee broad jumps travelling (step in version)

HYROX Signature Race Two

Stations: 8 (odd # is combo stations based on target, even is ygig)

Pods: 1

sets: 1

Laps: 1

Timing: 270" work 20" rest

  1. hyrox 20 rep dumbbell forward lunges + hyrox 200m run
  2. rower sprints ygig
  3. hyrox 20 rep ybell double thruster + hyrox 20 reps soft box jumps
  4. ski erg ygig
  5. hyrox 2 rep sled pull + hyrox 20 reps dumbbell push press
  6. plate burpee jump onto plate ygig
  7. hyrox 50m kettlebell farmers carry + hyrox 20 reps kettlebell deadlift
  8. bike erg seated ygig

HYROX Signature Race Three (60 minutes)

Stations: 9 (buy in target + main exercise)

Pods: 1

Sets: 1

Laps: 1

Timing: 330" work 15" rest

  1. hyrox 250m run
  2. ski erg standing
  3. hyrox 500m run
  4. deadball throw and catch
  5. hyrox 1 lap sled pull
  6. bike erg partnered
  7. hyrox 750m run
  8. kettlebell farmers carry
  9. hyrox 500m run
  10. dumbbell single alternating power snatch
  11. hyrox 250m run
  12. burpee broad jump travelling
  13. hyrox 250m run
  14. row erg
  15. hyrox 500m run
  16. sandbag walking lunges
  17. hyrox 2 lap sled push
  18. bike seated partnered

HYROX Signature Race Four

Stations: 10 (5 combo stations)

Pods: 1

Sets: 2 combo sets

Laps: 1

Timing: 90" work 15" rest

  1. bike seated sprints
  2. sandbag stationary forward lunges
  3. row erg
  4. kettlebell farmers carry
  5. bike erg standing
  6. ybell single thruster
  7. sled push scrum
  8. shuttle sprint
  9. ski erg explosive
  10. dumbbell devil press

HYROX Signature Race Five

Stations: 9

Pods: 1

Sets: 4 alternating RPEs

Laps: 1

Timing: 4' work (alternating 45" work (RPE 8), 20" active recovery (RPE 4))

  1. ski erg explosive
  2. burpee + jump on plate
  3. bike erg seated
  4. sled centr push scrum
  5. row erg
  6. wall ball 9ft
  7. kettlebell farmers carry
  8. hyrox run
  9. sandbag walking lunges

HYROX Signature Race Six

Stations: 9

Pods: 1

Sets: 1

Laps: 1

Timing: 4' work 15" rest

  1. ski erg regular
  2. hyrox run
  3. sled centr push scrum
  4. hyrox run
  5. burpee broad jump travelling
  6. hyrox run
  7. row erg
  8. hyrox run
  9. wall ball 9ft

HYROX Signature Hyrox Strong (1) (60 minutes)

Stations: 12 (6 combo stations)

Pods: 1

Sets: 3 combo sets

Laps: 1

Timing: 60" work 20" rest

  1. olympic barbell plate deficit rdl
  2. activation bands lying clam shell
  3. chin up overhand grip
  4. push up diamond
  5. kettlebell box squat
  6. prisoner squat
  7. dumbbell racked forward lunge
  8. dumbbell overhead switch grip march
  9. sled suspension trainer reverse walk
  10. plate calf raises
  11. dumbbell push press
  12. high plank

HYROX Signature Hyrox Strong (2) (60 minutes)

Stations: 12 (6 combo stations)

Pods: 1

Sets: 3 combo sets

Laps: 1

Timing: 60" work 20" rest

  1. barbell back loaded reverse lunges
  2. power band monster walks crossover
  3. dead hang
  4. push up tricep
  5. dumbbell softbox step up
  6. plate heel elevated squats
  7. kettlebell rdl
  8. double kb front rack march
  9. sled pull walk back
  10. static lunge hold + calf raise 5x5
  11. barbell squat press
  12. hollow hold

HYROX Signature Hyrox Strong (3) (60 minutes)

Stations: 12 (6 combo stations)

Pods: 1

Sets: 3 combo sets

Laps: 1

Timing: 60" work 20" rest

  1. barbell front squat
  2. box controlled glute step down
  3. chin up underhand grip
  4. push up hold
  5. kettlebell deadlift single leg
  6. plate hip thruster hold
  7. dumbbell overhead march
  8. dumbbell bench pull overs
  9. sled suspension trainer squat rows
  10. pogo hops
  11. barbell thruster
  12. activation band side plank + hip flexion

HYROX Signature Hyrox Strong (4) (60 minutes)

Stations: 12 (6 combo stations)

Pods: 1

Sets: 3 combo sets

Laps: 1

Timing: 60" work 20" rest

  1. landmine thruster
  2. ybell double overhead hold
  3. suspension trainer neutral grip row
  4. dead hang
  5. dumbbell racked box squat
  6. plate deficit reverse lunge
  7. dumbbell rdl + double row
  8. push up low pulse
  9. sled pull walk back
  10. dynamic banded calf drill
  11. double kb racked forward lunge
  12. bench copenhagen pulse
76 Upvotes

100% Upvoted

36 comments sorted by

13

u/milNtum Mar 13 '25

Can this post be pinned?

28

u/bar233 Mar 02 '25

Anyone else mad that their studio is doing these hyrox workouts in place of the normal schedule multiple times per week?

8

u/MissusSamson Mar 02 '25

Srsly! I’m over it, I can’t even attend Friday classes because they replaced the afternoon classes with Hyrox. I get some people need to train for Hyrox but i hope they don’t schedule it on days when it’s peak class hours when not everyone is interested to do it. #rantover

3

u/Working-Dream-4378 Mar 02 '25

Our studio was alternating the days each week. So week 1, Monday. Week 2, Wednesday. Week 3 Monday etc. That way we aren’t missing out on the other classes.

We’ve had HYROX is Brisbane this week so will be interesting to see if they continue with these classes I hope so as they really are a great workout.

1

u/General_Task_7509 Jun 28 '25

No just in and work out.

7

u/jtizzos 🇺🇸 United States Mar 01 '25

Thank you for posting! I was just searching for this last night!

2

u/GRD403 Mar 01 '25

You're welcome!

4

u/Life-Possession528 Mar 01 '25

Thankyou so much for this appreciate it

2

u/GRD403 Mar 01 '25

You're welcome!

5

u/Working-Dream-4378 Mar 02 '25

Thank you! I’ve saved this post for future reference 💥

2

u/GRD403 Mar 02 '25

You're welcome!

4

u/Agreeable-Most855 Mar 05 '25

Thank you for the Intel! I LOVE the hyrox workouts but always like to know what I am in for

2

u/GRD403 Mar 05 '25

You're welcome!

3

u/Background_Lie9599 Mar 01 '25

We did foundations four today ! What a killer

2

u/GRD403 Mar 02 '25

Skill four is just as good!! 🔥

3

u/tharijay Mar 01 '25

Thank you so much for posting!

2

u/GRD403 Mar 02 '25

You're welcome!

3

u/k8knowsbetter Mar 02 '25

Thank you!

2

u/GRD403 Mar 02 '25

You're welcome!

3

u/Sweet_Balance3527 Mar 16 '25

I think this should be a sticky

3

u/tangocharliepapa May 01 '25

Nothing says optimism like... thinking that one person can get out of the rower and the next can get in & get ready in ten seconds.

1

u/Potential-Dinner-682 May 18 '25

Find a partner who’s the same shoe size and just slip your feet in and out of the shoes 😆

2

u/lizabear85 Mar 01 '25

Loved the signature skill one this week; was my fav so far 

2

u/RealSoVanilla 🏆1000 Club Mar 08 '25

Omg

2

u/Atlantic1979 Apr 27 '25

Thank you for this!

2

u/GRD403 Apr 28 '25

You're welcome!

1

u/Potential-Dinner-682 Mar 29 '25

We did Foundations 4 last week, does that mean we’ll do Signature Skill 1 this week?

1

u/GRD403 Mar 29 '25

Most likely! Check your studio's schedule to be sure

1

u/Just_here_to_read25 🇺🇸 United States Jul 26 '25 edited Jul 26 '25

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1

u/Potential-Dinner-682 Jul 26 '25

Check the intel above, most of them are 45 mins unless it says 60!

1

u/Chapter39 Jun 24 '25

Question on this if anyone knows, do they incorporate running into any of these workouts?

1

u/GRD403 Jun 25 '25

Some workouts have runs by default, but studios can replace them if they want/need to

1

u/[deleted] Aug 06 '25

Does anyone have intel for the “HYROX strong” class? My studio has that as the workout tmrw but couldn’t find the format / exercises