A Hyrox-style workout on the timer is a mix of running (or jogging on the spot) and bodyweight "stations" like lunges, burpee broad jumps and squats, set up as rounds, an EMOM or a ladder. Set the clock, shut up and move.
Pick a short workout and let the timer boss you around.
Check with your doctor before starting a new programme. Burpee broad jumps and lunges are tough on knees and wrists, so scale them if you need to.
Option 1: The Mini Race (35 to 45 minutes)
Do 4 rounds. Rest only as long as you must.
- Run 400 m (or 3 minutes jogging in place)
- 20 walking lunges
- Run 400 m
- 8 burpee broad jumps
- Run 400 m
- 40 seconds backpack carry
- Run 400 m
- 30 squat-to-reach reps
Beginners: 2 rounds. Advanced: 6 rounds, backpack on for the lunges.
Option 2: The 20-Minute Station Ladder
Set a 20-minute countdown. Climb the ladder, then come back down. Do each move in order, adding 2 reps each rung.
- Rung 1: 6 squats, 6 lunges, 6 push-ups, 6 burpees
- Rung 2: 8 each
- Rung 3: 10 each
- Rung 4: 12 each
- Rung 5: 14 each
When you hit the top, come back down. Whatever's left on the clock, hold a plank. Read what does Tabata mean and AMRAP, EMOM, Tabata: what the letters mean if the formats are new to you.
Option 3: The 24-Minute EMOM
Every minute, on the minute, for 24 minutes. Four moves, six rounds.
- Minute 1: 12 walking lunges
- Minute 2: 8 burpee broad jumps
- Minute 3: 20 squat-to-reach reps
- Minute 4: 45 seconds fast march or jog on the spot
If you can't finish within the minute, scale the reps. If you finish early, rest until the next minute starts. That's the whole game.
How to pick
- Limited time: Station Ladder
- Want a mix of endurance and strength: Mini Race
- Want structure and no thinking: EMOM
Scaling it
- Swap burpee broad jumps for step-back burpees
- Hold a lighter backpack
- Run less, march more
- Take extra rests
Pacing
You've seen it before: round one flies, round three hurts. Read your first round is lying to you: a guide to pacing.
Pair it with the plan
These sessions are great for the station circuit day in the 8-week beginner plan. The no-equipment swaps explain how to replace every station.
More timer workouts
- 15-minute workout for busy dads
- 30-minute workout at home, no equipment, for men
- How to survive Murph
FAQs
Do I need to run outside?
No. Jog on the spot, march or use a treadmill.
How often should I do these?
Once or twice a week, with rest days between. Read how many days a week should I work out.
Can I do this on a Monday after a big weekend?
Probably not your best day. Read working out with a hangover.
The bottom line
Pick a format, set the timer and get on with it. Pick a short workout and pay the toll.
Go train, FATBOY.
This article is general information, not medical advice. Train at your own risk. If you have a health condition, take medication or are unsure whether exercise or a diet change is right for you, talk to your doctor first.
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