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Training

HYROX training of the week 41/25

Sep 29, 2025

WARM-UP

5 min easy SkiErg (RPE 2–3)

Dynamic mobility sequence

3 × 10 s hard SkiErg efforts (RPE 9–10) with 50 s easy recovery between efforts


MAIN SET

Duration: 24–30 min (EMOM structure)

Each minute on the minute (EMOM):

  1. 8–10 cal SkiErg (Zone 6 intensity)

  2. 8–10 Dumbbell Snatches, alternating arms

    Men: Advanced – 20 kg | Intermediate – 15 kg

    Women: Advanced – 15 kg | Beginner – 10 kg

  3. 8–10 Burpees


Repeat the three-exercise sequence continuously for up to 30 minutes.
(Use our Critical Power Calculator to individualize targets.)


COOL DOWN

10 min easy row or bike

Focus on controlled nasal breathing and full exhalation


NOTE

  • The total number of intervals should be adjusted based on training experience and current fatigue status.

  • The dumbbell load should allow completion of all 10 snatches unbroken without excessive fatigue or loss of form


Training

HYROX training of the week 40/25

Discover our HYROX training of the week 40/25.

Training

HYROX training of the week 40/25

Discover our HYROX training of the week 40/25.

Information

Foundations

We have been working on a way to make the methodology behind hybrid sport training intuitive, accessible, and scalable across all levels of performance. To do so, it is first necessary to lay down a set of foundational first principles that clarify what the sport truly demands.

Information

Foundations

We have been working on a way to make the methodology behind hybrid sport training intuitive, accessible, and scalable across all levels of performance. To do so, it is first necessary to lay down a set of foundational first principles that clarify what the sport truly demands.

Information

Zoom Out: Your Wall Ball Technique Isn’t the Problem

In the golden age of infinite scrolling, we’ve somehow convinced ourselves that performance development lives inside a 15-second reel of someone showing you a secret wall ball technique or specific hyrox session that will magically get you between Elite 15. Spoiler alert: it doesn’t.

Information

Zoom Out: Your Wall Ball Technique Isn’t the Problem

In the golden age of infinite scrolling, we’ve somehow convinced ourselves that performance development lives inside a 15-second reel of someone showing you a secret wall ball technique or specific hyrox session that will magically get you between Elite 15. Spoiler alert: it doesn’t.

Training

HYROX training of the week 40/25

Discover our HYROX training of the week 40/25.

Information

Foundations

We have been working on a way to make the methodology behind hybrid sport training intuitive, accessible, and scalable across all levels of performance. To do so, it is first necessary to lay down a set of foundational first principles that clarify what the sport truly demands.