Free workout library
HYROX and hybrid training workouts
55 ready-made sessions, each with the sets, reps, distances and rest written out. Race simulations and compromised running for HYROX, plus track, erg, strength, AMRAP and EMOM work for any hybrid athlete. Free to read — and free to log in FinalSet if you want the app to track it.
HYROX
Race-shape sessions: stations under fatigue and compromised running.
- Sled Combo1 km run, sled push, 1 km run, sled pull — three rounds.≈ 58 min
- Wall Ball Finisher1 km at race pace straight into 100 wall balls, twice.≈ 36 min
- Full Back HalfFour 1 km runs with stations 5 to 8 between them.≈ 44 min
- Station IntervalsWall balls, SkiErg and sled push as repeats with fixed rest.≈ 50 min
- Half SimulationFour 1 km runs broken by four stations, at race weight.≈ 33 min
- Full Race SimulationAll eight runs and all eight stations in race order.≈ 70 min
Track
Structured running: reps, tempo and hills at a target pace.
- 1 km RepeatsSix 1 km reps at race pace off 60 seconds.≈ 58 min
- Yasso 800sEight 800s at 5 km pace with a 400 m jog between.≈ 67 min
- 400 m SpeedTen 400s faster than race pace, full recovery.≈ 56 min
- Tempo Run5 km comfortably hard, held at one effort.≈ 39 min
- Hill RepeatsTen 60-second climbs, jog back down.≈ 46 min
Strength
Barbell and dumbbell sessions built around the main lifts.
- Full Body ASquat, hinge, press, pull — the whole body in five movements.≈ 34 min
- Lower HeavySquat and deadlift led, with unilateral work behind them.≈ 33 min
- Upper Body & GripPressing, pulling, and the grip that fails on carries.≈ 30 min
- Posterior ChainHamstrings, glutes and back — the HYROX engine room.≈ 30 min
- Single Leg & CarryOne leg at a time, then load and walk.≈ 24 min
Ergs
Rower, SkiErg and bike — tests, intervals and steady pieces.
- 2 k Row TestThe benchmark piece. All out from a standing start.≈ 26 min
- Threshold 500sSix 500s a few seconds off 2 k pace, 90 seconds rest.≈ 33 min
- Calorie Pyramid10, 20, 30, 40, 30, 20, 10 calories with a minute between.≈ 31 min
- SkiErg 200sFive 200 m efforts with 90 seconds rest.≈ 34 min
- Multi-Erg 10 k5 k on the rower, 5 k on the SkiErg, back to back.≈ 48 min
- Bike Zone 2Forty minutes easy — the knee-friendly engine session.≈ 41 min
Power
Short, explosive work. Quality over volume, full recovery.
Aerobic
Conversational base work. The engine everything else sits on.
Conditioning
Mixed-modal circuits and intervals.
AMRAP
As many rounds as possible. Fixed clock, and the rounds are the score.
- HYROX AMRAPTwenty minutes: run, ski, wall balls, carry — repeat.≈ 20 min
- Engine BuilderTwelve minutes of row, swing and burpee.≈ 12 min
- Bodyweight 20Pull, dip, squat. Twenty minutes with almost nothing to set up.≈ 20 min
- Run & Wall BallTwenty minutes alternating 400 metres and 20 wall balls.≈ 20 min
- Sled & CarryFifteen minutes of push, pull and carry. No running at all.≈ 15 min
- Five StationsThree rounds of five one-minute stations, a minute rest between.≈ 18 min
- Long GrindThirty minutes at a pace you could hold for sixty.≈ 30 min
EMOM
Every minute on the minute. Work fast — the rest is whatever is left.
- Station EMOMTwenty minutes, a new movement every minute.≈ 20 min
- Hybrid EMOMTwenty-four minutes rotating burpees, wall balls, row and run.≈ 24 min
- Death By BurpeesOne burpee the first minute, two the second, until you cannot.≈ 15 min
- Strength EMOMSixteen minutes alternating a heavy pull and a hard set of pull-ups.≈ 16 min
- Erg EMOMTwenty minutes alternating rower and SkiErg.≈ 20 min
- Run EMOMEvery two minutes for twenty: 300 metres and 10 wall balls.≈ 20 min
- Grip & Core EMOMTwelve minutes rotating holds, hangs and trunk work.≈ 12 min
Warm-ups
Get ready to work. Pair one with whatever you are training.
Cool-downs
Bring the heart rate down and flush the legs.
Log them in FinalSet
Start any of these as a session on your phone, log every set, and see personal bests and trends build up. Or let the AI coach build a full block around your race.
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