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Simulation of the Day

A new Hyrox-style workout every day. Do it in the gym, log your time in the app and come back tomorrow for the next one.

Today · Engine
SKIERG TO BIKE
Buy-in: 1000m SkiErg. Then 3 rounds of 200 m run, 250m Row and 75 Double Unders. Cash-out: 1000m BikeErg. 600 m run · 8 stations
Tomorrow · Lower Body
WALL BALL TO LUNGE
Buy-in: 75 Wall Balls. Then 3 rounds of 200 m run, 25m Sandbag Lunges and 30 Kettlebell Swings (16/12 kg). Cash-out: 100m Walking Lunges. 600 m run · 8 stations
Wed 4 November · Speed
SPEED TRIPLE III
6 rounds: 400 m run, then 20 Kettlebell Swings (16/12 kg) and 20 Med Ball Slams (9 kg) and 15 Burpees. 2.4 km run · 18 stations · 6 rounds
Thu 5 November · Grip & Grit
CARRY & SANDBAG LUNGE REPEATS
4 rounds: 800 m run, then 50m Farmers Carry and 50m Sandbag Lunges. 3.2 km run · 8 stations · 4 rounds
Fri 6 November · Station Flow
QUARTER SIM 600M
All eight Hyrox stations in race order at quarter volume, with a 600 m run before each. 4.8 km run · 8 stations
Sat 7 November · Finish
FINAL COUNTDOWN
Finish strong. 1 km run · 2 stations
Sun 8 November · Easy Pace
JUMP ROPE & ROW SANDWICH
3 rounds, with a 1 km run before each station: 75 Double Unders and 500m Row. 6 km run · 6 stations · 3 rounds
Mon 9 November · Engine
BIKE COUNTDOWN
Runs get shorter: 1 km · 800 m · 600 m · 400 m · 200 m. Each run is followed by 500m BikeErg and 250m Row. 3 km run · 10 stations
Tue 10 November · Lower Body
WALL BALL PYRAMID II
Pyramid: 10-20-30-20-10 Wall Balls. After each step: 15m Sled Push, then a 200 m run (no run after the last step). 800 m run · 10 stations
Wed 11 November · Speed
BURPEE PYRAMID
Pyramid: 5-10-15-10-5 Burpees. After each step: 15 Push-Ups, then a 200 m run (no run after the last step). 800 m run · 10 stations
Thu 12 November · Grip & Grit
THE GRIT CHIPPER III
Chip through 6 stations once, with runs between. Finish with a 1 km run. No rounds. 1.9 km run · 6 stations
Fri 13 November · Station Flow
STATION CIRCUIT V
5 rounds, no rest between stations: 25m Sled Pull and 250m SkiErg and 250m Row, then a 400 m run. 2 km run · 15 stations · 5 rounds
Sat 14 November · Hip Power
KETTLEBELL COMPANION
Hip drive for sled and broad jumps. 5 Rounds. 2 km run · 10 stations · 5 rounds
Sun 15 November · Easy Pace
PUSH-UP LADDER II
Ladder: 10-20-30-40 Push-Ups. After each step: 500m BikeErg, then a 800 m run (no run after the last step). 2.4 km run · 8 stations
Mon 16 November · Engine
ENGINE RELAY II
3 rounds, a new station each time: 500m BikeErg, 500m Row, 250m SkiErg. Every round starts with a 300 m run and ends with 50 Double Unders. 900 m run · 6 stations
Tue 17 November · Lower Body
LEG RELAY III
4 rounds, a new station each time: 15 Goblet Squats (16/12 kg), 25m Sandbag Lunges, 25m Sled Pull, 15m Sled Push. Every round starts with a 500 m run and ends with 20 Kettlebell Swings (16/12 kg). 2 km run · 8 stations
Wed 18 November · Speed
SPEED RELAY III
4 rounds, a new station each time: 20 Push-Ups, 10 Box Jumps, 40m Burpee Broad Jumps, 30 Kettlebell Swings (16/12 kg). Every round starts with a 300 m run and ends with 15 Med Ball Slams (9 kg). 1.2 km run · 8 stations
Thu 19 November · Grip & Grit
SLED PULL TO SLED PUSH
Buy-in: 25m Sled Pull. Then 4 rounds of 400 m run, 30 Kettlebell Swings (16/12 kg) and 50m Sandbag Lunges. Cash-out: 50m Sled Push. 1.6 km run · 10 stations
Fri 20 November · Station Flow
CARRY TO ROW
Buy-in: 200m Farmers Carry. Then 3 rounds of 400 m run, 15m Sled Pull and 25m Sandbag Lunges. Cash-out: 750m Row. 1.2 km run · 8 stations
Sat 21 November · Aerobic Power
ENGINE ROOM
Three engines, one heart rate. 3 Rounds. 1.2 km run · 6 stations · 3 rounds
Sun 22 November · Easy Pace
JUMP ROPE & CARRY REPEATS
2 rounds: 1 km run, then 50 Double Unders and 200m Farmers Carry. 2 km run · 4 stations · 2 rounds
Mon 23 November · Engine
ROW & JUMP ROPE SANDWICH
3 rounds, with a 1 km run before each station: 250m Row and 75 Double Unders. 6 km run · 6 stations · 3 rounds
Tue 24 November · Lower Body
WALL BALL LADDER II
Ladder: 10-20-30-40 Wall Balls. After each step: 15m Sled Push, then a 200 m run (no run after the last step). 600 m run · 8 stations
Wed 25 November · Speed
BURPEE LADDER
Ladder: 5-10-15-20 Burpees. After each step: 15 Push-Ups, then a 200 m run (no run after the last step). 600 m run · 8 stations
Thu 26 November · Grip & Grit
GRIT CIRCUIT IV
4 rounds, no rest between stations: 50m Sandbag Lunges and 15m Sled Pull and 50m Farmers Carry, then a 400 m run. 1.6 km run · 12 stations · 4 rounds
Fri 27 November · Station Flow
THE STATION CHIPPER IV
Chip through 6 stations once, with runs between. Finish with a 1 km run. No rounds. 1.7 km run · 6 stations
Sat 28 November · Running Economy
JUMP ROPE JOURNEY
Light feet and calves that last. 5 Rounds. 2 km run · 10 stations · 5 rounds
Sun 29 November · Easy Pace
PUSH-UP LADDER III
Ladder: 10-20-30-40 Push-Ups. After each step: 500m BikeErg, then a 500 m run (no run after the last step). 1.5 km run · 8 stations
Mon 30 November · Engine
ROW PYRAMID II
Pyramid: 250-500-750-500-250m Row. After each step: 50 Double Unders, then a 200 m run (no run after the last step). 800 m run · 10 stations
Tue 1 December · Lower Body
LEG CIRCUIT III
3 rounds, no rest between stations: 20 Kettlebell Swings (16/12 kg) and 50m Sandbag Lunges and 25m Sled Pull, then a 200 m run. 600 m run · 9 stations · 3 rounds

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