RESOURCES
TIMERS
Abs Salute
Warmup: -
Main: 6 minutes 30s
Cooldown: -
Working Intervals: 20
Main: 6 minutes 30s
Cooldown: -
Working Intervals: 20
[Reaction Timer]
Session Length: 6 minutes 30s
Interval Length:
Intervals: 20
Interval Length:
Intervals: 20
Abs Salute
Hollow Body Alt Leg Raises
00:15 (00:15)
1/23
Oblique Crunches
00:15 (00:30)
2/23
Crunches
00:15 (00:45)
3/23
Hollow Body Knee Tuck to Pike
00:15 (01:00)
4/23
V Sit Flutter Kicks
00:15 (01:15)
5/23
Rest
00:30 (01:45)
6/23
Hollow Body Alt Leg Raises
00:15 (02:00)
7/23
Oblique Crunches
00:15 (02:15)
8/23
Crunches
00:15 (02:30)
9/23
Hollow Body Knee Tuck to Pike
00:15 (02:45)
10/23
V Sit Flutter Kicks
00:15 (03:00)
11/23
Rest
00:30 (03:30)
12/23
Hollow Body Alt Leg Raises
00:15 (03:45)
13/23
Oblique Crunches
00:15 (04:00)
14/23
Crunches
00:15 (04:15)
15/23
Hollow Body Knee Tuck to Pike
00:15 (04:30)
16/23
V Sit Flutter Kicks
00:15 (04:45)
17/23
Rest
00:30 (05:15)
18/23
Hollow Body Alt Leg Raises
00:15 (05:30)
19/23
Oblique Crunches
00:15 (05:45)
20/23
Crunches
00:15 (06:00)
21/23
Hollow Body Knee Tuck to Pike
00:15 (06:15)
22/23
V Sit Flutter Kicks
00:15 (06:30)
23/23
Core & Arms
Warmup: -
Main: 8 minutes 15s
Cooldown: -
Working Intervals: 25
Main: 8 minutes 15s
Cooldown: -
Working Intervals: 25
[Reaction Timer]
Session Length: 8 minutes 15s
Interval Length:
Intervals: 25
Interval Length:
Intervals: 25
Core & Arms
Crab Toe Touch
00:15 (00:15)
1/29
V Up + Tuck Up
00:15 (00:30)
2/29
Sit Through
00:15 (00:45)
3/29
Raised Single Leg Push Up (R)
00:15 (01:00)
4/29
Raised Single Leg Push Up (L)
00:15 (01:15)
5/29
Rest
00:30 (01:45)
6/29
Crab Toe Touch
00:15 (02:00)
7/29
V Up + Tuck Up
00:15 (02:15)
8/29
Sit Through
00:15 (02:30)
9/29
Raised Single Leg Push Up (R)
00:15 (02:45)
10/29
Raised Single Leg Push Up (L)
00:15 (03:00)
11/29
Rest
00:30 (03:30)
12/29
Crab Toe Touch
00:15 (03:45)
13/29
V Up + Tuck Up
00:15 (04:00)
14/29
Sit Through
00:15 (04:15)
15/29
Raised Single Leg Push Up (R)
00:15 (04:30)
16/29
Raised Single Leg Push Up (L)
00:15 (04:45)
17/29
Rest
00:30 (05:15)
18/29
Crab Toe Touch
00:15 (05:30)
19/29
V Up + Tuck Up
00:15 (05:45)
20/29
Sit Through
00:15 (06:00)
21/29
Raised Single Leg Push Up (R)
00:15 (06:15)
22/29
Raised Single Leg Push Up (L)
00:15 (06:30)
23/29
Rest
00:30 (07:00)
24/29
Crab Toe Touch
00:15 (07:15)
25/29
V Up + Tuck Up
00:15 (07:30)
26/29
Sit Through
00:15 (07:45)
27/29
Raised Single Leg Push Up (R)
00:15 (08:00)
28/29
Raised Single Leg Push Up (L)
00:15 (08:15)
29/29
Death by Burpees
Warmup: -
Main: 30 minutes
Cooldown: -
Working Intervals: 30
Main: 30 minutes
Cooldown: -
Working Intervals: 30
[Reaction Timer]
Session Length: 30 minutes
Interval Length:
Intervals: 30
Interval Length:
Intervals: 30
Death by Burpees
One Burpee
01:00 (01:00)
1/30
Two Burpees
01:00 (02:00)
2/30
Three Burpees
01:00 (03:00)
3/30
Four Burpees
01:00 (04:00)
4/30
Five Burpees
01:00 (05:00)
5/30
Six Burpees
01:00 (06:00)
6/30
Seven Burpees
01:00 (07:00)
7/30
Eight Burpees
01:00 (08:00)
8/30
Nine Burpees
01:00 (09:00)
9/30
Ten Burpees
01:00 (10:00)
10/30
11 Burpees
01:00 (11:00)
11/30
12 Burpees
01:00 (12:00)
12/30
13 Burpees
01:00 (13:00)
13/30
14 Burpees
01:00 (14:00)
14/30
15 Burpees
01:00 (15:00)
15/30
16 Burpees
01:00 (16:00)
16/30
17 Burpees
01:00 (17:00)
17/30
18 Burpees
01:00 (18:00)
18/30
19 Burpees
01:00 (19:00)
19/30
20 Burpees
01:00 (20:00)
20/30
21 Burpees
01:00 (21:00)
21/30
22 Burpees
01:00 (22:00)
22/30
23 Burpees
01:00 (23:00)
23/30
24 Burpees
01:00 (24:00)
24/30
25 Burpees
01:00 (25:00)
25/30
26 Burpees
01:00 (26:00)
26/30
27 Burpees
01:00 (27:00)
27/30
28 Burpees
01:00 (28:00)
28/30
29 Burpees
01:00 (29:00)
29/30
30 Burpees
01:00 (30:00)
30/30
Dumbbell 600
Warmup: -
Main: 19 minutes
Cooldown: -
Working Intervals: 40
Main: 19 minutes
Cooldown: -
Working Intervals: 40
[Reaction Timer]
Session Length: 19 minutes
Interval Length:
Intervals: 40
Interval Length:
Intervals: 40
Dumbbell 600
Squat to Press
00:15 (00:15)
1/49
Burpees to Row
00:15 (00:30)
2/49
RDL to Squat
00:15 (00:45)
3/49
Jump Lunge
00:15 (01:00)
4/49
Rest
01:00 (01:15)
5/49
Squat to Press
00:15 (02:15)
6/49
Burpees to Row
00:15 (02:30)
7/49
RDL to Squat
00:15 (02:45)
8/49
Jump Lunge
00:15 (03:00)
9/49
Rest
01:00 (03:15)
10/49
Squat to Press
00:15 (04:15)
11/49
Burpees to Row
00:15 (04:30)
12/49
RDL to Squat
00:15 (04:45)
13/49
Jump Lunge
00:15 (05:00)
14/49
Rest
01:00 (05:15)
15/49
Squat to Press
00:15 (06:15)
16/49
Burpees to Row
00:15 (06:30)
17/49
RDL to Squat
00:15 (06:45)
18/49
Jump Lunge
00:15 (07:00)
19/49
Rest
01:00 (07:15)
20/49
Squat to Press
00:15 (08:15)
21/49
Burpees to Row
00:15 (08:30)
22/49
RDL to Squat
00:15 (08:45)
23/49
Jump Lunge
00:15 (09:00)
24/49
Rest
01:00 (09:15)
25/49
Squat to Press
00:15 (10:15)
26/49
Burpees to Row
00:15 (10:30)
27/49
RDL to Squat
00:15 (10:45)
28/49
Jump Lunge
00:15 (11:00)
29/49
Rest
01:00 (11:15)
30/49
Squat to Press
00:15 (12:15)
31/49
Burpees to Row
00:15 (12:30)
32/49
RDL to Squat
00:15 (12:45)
33/49
Jump Lunge
00:15 (13:00)
34/49
Rest
01:00 (13:15)
35/49
Squat to Press
00:15 (14:15)
36/49
Burpees to Row
00:15 (14:30)
37/49
RDL to Squat
00:15 (14:45)
38/49
Jump Lunge
00:15 (15:00)
39/49
Rest
01:00 (15:15)
40/49
Squat to Press
00:15 (16:15)
41/49
Burpees to Row
00:15 (16:30)
42/49
RDL to Squat
00:15 (16:45)
43/49
Jump Lunge
00:15 (17:00)
44/49
Rest
01:00 (17:15)
45/49
Squat to Press
00:15 (18:15)
46/49
Burpees to Row
00:15 (18:30)
47/49
RDL to Squat
00:15 (18:45)
48/49
Jump Lunge
00:15 (19:00)
49/49
Gibala
Warmup: 10 minutes
Main: 4 minutes 40s
Cooldown: 10 minutes
Working Intervals: 5
Main: 4 minutes 40s
Cooldown: 10 minutes
Working Intervals: 5
[Reaction Timer]
Session Length: 4 minutes 40s
Interval Length:
Intervals: 5
Interval Length:
Intervals: 5
Home Circuit
Warmup: -
Main: 43 minutes 10s
Cooldown: -
Working Intervals: 12 (x4)
Main: 43 minutes 10s
Cooldown: -
Working Intervals: 12 (x4)
[Reaction Timer]
Session Length: 43 minutes 10s
Interval Length:
Intervals: 12 (x4)
Interval Length:
Intervals: 12 (x4)
Home Circuit
Squat to Single Leg Stabilisation
00:45 (00:45)
1/20
Transition
00:10 (00:55)
2/20
Plank - Wide Hands
00:45 (01:40)
3/20
Transition
00:10 (01:50)
4/20
Banded Pull Aparts
00:45 (02:35)
5/20
Transition
00:10 (02:45)
6/20
Lunge - Forward to reverse (L)
00:45 (03:30)
7/20
Lunge - Forward to reverse (R)
00:45 (04:15)
8/20
Transition
00:10 (04:25)
9/20
Plank (Forearms)
00:45 (05:10)
10/20
Transition
00:10 (05:20)
11/20
Banded Diagonal Pull Apart (L)
00:45 (06:05)
12/20
Banded Diagonal Pull Apart (R)
00:45 (06:50)
13/20
Transition
00:10 (07:00)
14/20
Single Leg Hip Bridge (L)
00:45 (07:45)
15/20
Single Leg Hip Bridge (R)
00:45 (08:30)
16/20
Transition
00:10 (08:40)
17/20
Push Ups (with Shoulder Tap)
00:45 (09:25)
18/20
Prone Swimmers
00:45 (10:10)
19/20
Rest
01:00 (11:10)
20/20
Hyrox (Advanced)
Warmup: -
Main: 53 minutes 45s
Cooldown: -
Working Intervals: 16 (x2)
Main: 53 minutes 45s
Cooldown: -
Working Intervals: 16 (x2)
[Reaction Timer]
Session Length: 53 minutes 45s
Interval Length:
Intervals: 16 (x2)
Interval Length:
Intervals: 16 (x2)
Hyrox (Advanced)
Run
01:30 (01:30)
1/32
Transition
00:10 (01:40)
2/32
SkiErg
01:30 (03:10)
3/32
Transition
00:10 (03:20)
4/32
Run
01:30 (04:50)
5/32
Transition
00:10 (05:00)
6/32
Sled Push (152/202kg - F/M)
01:30 (06:30)
7/32
Transition
00:10 (06:40)
8/32
Run
01:30 (08:10)
9/32
Transition
00:10 (08:20)
10/32
Sled Pull (103/153kg - F/M)
01:30 (09:50)
11/32
Transition
00:10 (10:00)
12/32
Run
01:30 (11:30)
13/32
Transition
00:10 (11:40)
14/32
Burpee Broad Jumps
01:30 (13:10)
15/32
Transition
00:10 (13:20)
16/32
Run
01:30 (14:50)
17/32
Transition
00:10 (15:00)
18/32
Rowing Machine
01:30 (16:30)
19/32
Transition
00:10 (16:40)
20/32
Run
01:30 (18:10)
21/32
Transition
00:10 (18:20)
22/32
Farmers Carry (x2 24/32kg - F/M)
01:30 (19:50)
23/32
Transition
00:10 (20:00)
24/32
Run
01:30 (21:30)
25/32
Transition
00:10 (21:40)
26/32
Sandbag Lunges (20/30kg - F/M)
01:30 (23:10)
27/32
Transition
00:10 (23:20)
28/32
Run
01:30 (24:50)
29/32
Transition
00:10 (25:00)
30/32
Wall Balls (6/9kg - F/M)
01:30 (26:30)
31/32
Rest
00:45 (27:15)
32/32
Hyrox (Intermediate)
Warmup: -
Main: 50 minutes, 15s
Cooldown: -
Working Intervals: 16 (x2)
Main: 50 minutes, 15s
Cooldown: -
Working Intervals: 16 (x2)
[Reaction Timer]
Session Length: 50 minutes, 15s
Interval Length:
Intervals: 16 (x2)
Interval Length:
Intervals: 16 (x2)
Hyrox (Intermediate)
Run
01:30 (01:30)
1/32
Transition
00:10 (01:40)
2/32
SkiErg
01:15 (02:55)
3/32
Transition
00:10 (03:05)
4/32
Run
01:30 (04:35)
5/32
Transition
00:10 (04:45)
6/32
Sled Push (102/152kg - F/M)
01:15 (06:00)
7/32
Transition
00:10 (06:10)
8/32
Run
01:30 (07:40)
9/32
Transition
00:10 (07:50)
10/32
Sled Pull (78/103kg - F/M)
01:15 (09:05)
11/32
Transition
00:10 (09:15)
12/32
Run
01:30 (10:45)
13/32
Transition
00:10 (10:55)
14/32
Burpee Broad Jumps
01:15 (12:10)
15/32
Transition
00:10 (12:20)
16/32
Run
01:30 (13:50)
17/32
Transition
00:10 (14:00)
18/32
Rowing Machine
01:15 (15:15)
19/32
Transition
00:10 (15:25)
20/32
Run
01:30 (16:55)
21/32
Transition
00:10 (17:05)
22/32
Farmers Carry (x2 16/24kg - F/M)
01:15 (18:20)
23/32
Transition
00:10 (18:30)
24/32
Run
01:30 (20:00)
25/32
Transition
00:10 (20:10)
26/32
Sandbag Lunges (10/20kg - F/M)
01:15 (21:25)
27/32
Transition
00:10 (21:35)
28/32
Run
01:30 (23:05)
29/32
Transition
00:10 (23:15)
30/32
Wall Balls (4/6kg - F/M)
01:15 (24:30)
31/32
Rest
01:15 (25:45)
32/32
Hyrox (Novice)
Warmup: -
Main: 41 minutes 30s
Cooldown: -
Working Intervals: 16 (x2)
Main: 41 minutes 30s
Cooldown: -
Working Intervals: 16 (x2)
[Reaction Timer]
Session Length: 41 minutes 30s
Interval Length:
Intervals: 16 (x2)
Interval Length:
Intervals: 16 (x2)
Hyrox (Novice)
Run
01:00 (01:00)
1/32
Transition
00:15 (01:15)
2/32
SkiErg
01:00 (02:15)
3/32
Transition
00:15 (02:30)
4/32
Run
01:00 (03:30)
5/32
Transition
00:15 (03:45)
6/32
Sled Push (75/100kg - F/M)
01:00 (04:45)
7/32
Transition
00:15 (05:00)
8/32
Run
01:00 (06:00)
9/32
Transition
00:15 (06:15)
10/32
Sled Pull (60/75kg - F/M)
01:00 (07:15)
11/32
Transition
00:15 (07:30)
12/32
Run
01:00 (08:30)
13/32
Transition
00:15 (08:45)
14/32
Burpee Broad Jumps
01:00 (09:45)
15/32
Transition
00:15 (10:00)
16/32
Run
01:00 (11:00)
17/32
Transition
00:15 (11:15)
18/32
Rowing Machine
01:00 (12:15)
19/32
Transition
00:15 (12:30)
20/32
Run
01:00 (13:30)
21/32
Transition
00:15 (13:45)
22/32
Farmers Carry (x2 14/20kg - F/M)
01:00 (14:45)
23/32
Transition
00:15 (15:00)
24/32
Run
01:00 (16:00)
25/32
Transition
00:15 (16:15)
26/32
Sandbag Lunges (8/15kg - F/M)
01:00 (17:15)
27/32
Transition
00:15 (17:30)
28/32
Run
01:00 (18:30)
29/32
Transition
00:15 (18:45)
30/32
Wall Balls (4/6kg - F/M)
01:00 (19:45)
31/32
Rest
02:00 (21:45)
32/32
Nightmare
Warmup: -
Main: 1 hour, 4 minutes 30s
Cooldown: -
Working Intervals: 10
Main: 1 hour, 4 minutes 30s
Cooldown: -
Working Intervals: 10
[Reaction Timer]
Session Length: 1 hour, 4 minutes 30s
Interval Length: 45 seconds - 2 minutes
Intervals: 10
Interval Length: 45 seconds - 2 minutes
Intervals: 10
Norwegian 4x4
Warmup: 10 minutes
Main: 28 minutes
Cooldown: 5 minutes
Working Intervals: 10
Main: 28 minutes
Cooldown: 5 minutes
Working Intervals: 10
[Reaction Timer]
Session Length: 28 minutes
Interval Length:
Intervals: 10
Interval Length:
Intervals: 10
Norwegian 4x4
Warm Up
10:00 (10:00)
1/10
WORK! (90-95% Max Heart Rate)
04:00 (14:00)
2/10
Rest (60-70% Max Heart Rate)
03:00 (17:00)
3/10
WORK! (90-95% Max Heart Rate)
04:00 (21:00)
4/10
Rest (60-70% Max Heart Rate)
03:00 (24:00)
5/10
WORK! (90-95% Max Heart Rate)
04:00 (28:00)
6/10
Rest (60-70% Max Heart Rate)
03:00 (31:00)
7/10
WORK! (90-95% Max Heart Rate)
04:00 (35:00)
8/10
Rest (60-70% Max Heart Rate)
03:00 (38:00)
9/10
Cool Down
05:00 (43:00)
10/10
Short Circuit
Warmup: -
Main: 32 minutes 40s
Cooldown: -
Working Intervals: 6 (x4)
Main: 32 minutes 40s
Cooldown: -
Working Intervals: 6 (x4)
[Reaction Timer]
Session Length: 32 minutes 40s
Interval Length:
Intervals: 6 (x4)
Interval Length:
Intervals: 6 (x4)
Short Circuit
Split Jumps w/Kettle Bell Drop
01:00 (01:00)
1/11
Transition
00:10 (01:10)
2/11
Explosive Sit-Up to Toe Tap
01:00 (02:10)
3/11
Transition
00:10 (02:20)
4/11
Skater Jumps
01:00 (03:20)
5/11
Burpees
01:00 (04:20)
6/11
Transition
00:10 (04:30)
7/11
Medicine Ball Slam + Vertical Jump
01:00 (05:30)
8/11
Transition
00:10 (05:40)
9/11
Plank Jack Squat Thrust
01:00 (06:40)
10/11
Rest
02:00 (08:40)
11/11
Spartan
Warmup: 10 minutes
Main: 58 minutes 30s
Cooldown: -
Working Intervals: 29
Main: 58 minutes 30s
Cooldown: -
Working Intervals: 29
[Reaction Timer]
Session Length: 58 minutes 30s
Interval Length:
Intervals: 29
Interval Length:
Intervals: 29
Spartan
Warm Up
10:00 (10:00)
1/55
Transition
00:30 (10:30)
2/55
Reverse Lunges
01:30 (12:00)
3/55
Transition
00:30 (12:30)
4/55
Rowing Machine
03:00 (15:30)
5/55
Transition
00:30 (16:00)
6/55
Box Jump overs
01:30 (17:30)
7/55
Transition
00:15 (17:45)
8/55
Burpee to Skater Jump
01:30 (19:15)
9/55
Transition
00:15 (19:30)
10/55
Wall Balls
01:30 (21:00)
11/55
Transition
00:15 (21:15)
12/55
Lunges
01:30 (22:45)
13/55
Transition
00:15 (23:00)
14/55
RDL
01:30 (24:30)
15/55
Transition
00:15 (24:45)
16/55
Farmers Carry
01:30 (26:15)
17/55
Transition
00:15 (26:30)
18/55
Dead Hang
02:00 (28:30)
19/55
Rest
02:00 (30:30)
20/55
Reverse Lunges
01:30 (32:00)
21/55
Transition
00:30 (32:30)
22/55
Rowing Machine
03:00 (35:30)
23/55
Transition
00:30 (36:00)
24/55
Box Jump overs
01:30 (37:30)
25/55
Transition
00:15 (37:45)
26/55
Burpee to Skater Jump
01:30 (39:15)
27/55
Transition
00:15 (39:30)
28/55
Wall Balls
01:30 (41:00)
29/55
Transition
00:15 (41:15)
30/55
Lunges
01:30 (42:45)
31/55
Transition
00:15 (43:00)
32/55
RDL
01:30 (44:30)
33/55
Transition
00:15 (44:45)
34/55
Farmers Carry
01:30 (46:15)
35/55
Transition
00:15 (46:30)
36/55
Dead Hang
02:00 (48:30)
37/55
Rest
02:00 (50:30)
38/55
Reverse Lunges
01:30 (52:00)
39/55
Transition
00:30 (52:30)
40/55
Rowing Machine
03:00 (55:30)
41/55
Transition
00:30 (56:00)
42/55
Box Jump overs
01:30 (57:30)
43/55
Transition
00:15 (57:45)
44/55
Burpee to Skater Jump
01:30 (59:15)
45/55
Transition
00:15 (59:30)
46/55
Wall Balls
01:30 (01:01:00)
47/55
Transition
00:15 (01:01:15)
48/55
Lunges
01:30 (01:02:45)
49/55
Transition
00:15 (01:03:00)
50/55
RDL
01:30 (01:04:30)
51/55
Transition
00:15 (01:04:45)
52/55
Farmers Carry
01:30 (01:06:15)
53/55
Transition
00:15 (01:06:30)
54/55
Dead Hang
02:00 (01:08:30)
55/55
Tabata
Warmup: -
Main: 3 minutes 50s
Cooldown: -
Working Intervals: 8
Main: 3 minutes 50s
Cooldown: -
Working Intervals: 8
[Reaction Timer]
Session Length: 3 minutes 50s
Interval Length:
Intervals: 8
Interval Length:
Intervals: 8
Tabata
Max effort (1/8)
00:20 (00:20)
1/15
Rest
00:10 (00:30)
2/15
Max effort (2/8)
00:20 (00:50)
3/15
Rest
00:10 (01:00)
4/15
Max effort (3/8)
00:20 (01:20)
5/15
Rest
00:10 (01:30)
6/15
Max effort (4/8)
00:20 (01:50)
7/15
Rest
00:10 (02:00)
8/15
Max effort (5/8)
00:20 (02:20)
9/15
Rest
00:10 (02:30)
10/15
Max effort (6/8)
00:20 (02:50)
11/15
Rest
00:10 (03:00)
12/15
Max effort (7/8)
00:20 (03:20)
13/15
Rest
00:10 (03:30)
14/15
Max effort (8/8)
00:20 (03:50)
15/15
GUIDES
