Mini HYROX

Written By gerry de Bruijn

Unlock Your Potential: A Quick Dive into the Mini HYROX Workout

Are you curious to find out what HYROX is? Maybe you already signed up for a HYROX event or just want to get a killer workout in. Enter the Mini HYROX workout, an invigorating session designed to boost your strength, endurance, and mental resilience—all in a compact format.

What is HYROX?

HYROX is a unique fitness competition that combines functional movements with endurance training. Each event in a HYROX competition consists of a series of workouts that challenge both your aerobic and anaerobic capacities. The mini version distills this experience into a shorter yet highly effective routine that you can do almost anywhere.

The Mini HYROX Workout Breakdown:

Warm-up and explanation (25 minutes)

Mini HYROX (50-60 minutes)

  • Run 400 meter

  • Ski-erg 1,000 meter

  • Run 400 meter

  • Sled pull/push 80 meters (pull the sled first, then push it back).

  • Run 400 meter

  • Burpees – 20x Burpee dumbbell press. (Women 2x12lbs, Men 2x20lbs)

  • Run 400 meter

  • Row 1,000 meter

  • Run 400 meter

  • Farmers Carry 120 meters. (Women 2x40lbs KB, men 2x50lbs KB)

  • Run 400 meter

  • Lunges 40 meters. (Women sandbag 22lbs, men sandbag 55lbs)

  • Run 400 meter

  • Wall Ball 80x. Women 10lbs, men 14lbs

Why Choose the Mini HYROX Workout?

1. Efficiency: You’ll maximize your workout in just 60 minutes.

2. Versatility: This workout can be tailored to suit any fitness level. Adjust weights and intensities as needed.

3. Community: If you're part of a gym or fitness group, consider organizing mini HYROX challenges to engage with fellow fitness enthusiasts.

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gerry de Bruijn
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SkiErg machine