“HYROX Power Circuit”

Hyrox Workout
Hyrox Workout

Workout: “HYROX Power Circuit”

Get ready to challenge your strength, endurance, and speed with our HYROX Power Circuit. This workout is designed to test your limits and improve your overall athletic performance, mirroring the diverse challenges of a HYROX event.


Workout Structure

  • 1km Run
  • 20 Deadlifts (Weight: 100/70 kg)
  • 1km Run
  • 1 minute of Continuous Rope Slams (or 1 min. burpees)
  • 1km Run
  • 15 Sandbag Squats (Weight: 25/15 kg)
  • 1km Run
  • 20 Dumbbell Snatches (Alternating, Weight: 22.5/15 kg)
  • 1km Run
  • 100m Heavy Sled Drag (Weight: 100/70 kg)
  • Target Time Cap: 45 Minutes


Athlete Notes:

  • 1km Run: Maintain a consistent, moderate pace.
  • Deadlifts: Good form is key. Break into sets as needed.
  • Continuous Burpees / Rope Slams: If no rope, substitute with burpees. Aim for a rhythmic and steady pace.
  • Sandbag Squats: Focus on depth and form.
  • Dumbbell Snatches: Choose a manageable weight for fluid movement.
  • Sled Drag: Challenging but focus on consistent effort.


Mental Toughness:

  • Push through the physical and mental challenges. The sled drag and final run are crucial moments to stay strong.


Form and Technique:

Always focus on proper form, especially during strength movements. Seek guidance for unfamiliar exercises.


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