Loading...
Hyrox week 1-4
Sport
Beginner
Body
Plan Details
The Hyrox week 1-4 routine by mcornelious is a 9 day workout plan. It is a beginner level plan to achieve sport fitness goals.
Routine detail
Day 1
Workout Day #1
Est. 57 min
16 exercises
Warm up
1 Set
500m run
1 Set
burpee
1 Set x 5 Reps
500m run
1 Set
burpee
1 Set x 5 Reps
500m run
1 Set
burpee
1 Set x 5 Reps
500m run
1 Set
burpee
1 Set x 5 Reps
500m run
1 Set
burpee
1 Set x 5 Reps
500m run
1 Set
burpee
1 Set x 5 Reps
Stability Ball Crunch
2 Sets x 10 Reps
Reverse Crunch
2 Sets x 10 Reps
Superman
2 Sets
Day 2
Workout Day #2
Est. 26 min
4 exercises
Warm up
1 Set
Rowing
4 Sets x 15 Reps
wall ball
4 Sets x 15 Reps
Dumbbell Farmer carry
4 Sets x 30 Reps
Day 3
Workout Day #3
Est. 34 min
9 exercises
Warm up
1 Set
500m run
1 Set
200m run
1 Set x 20 Reps
Bodyweight Squat
1 Set x 20 Reps
burpee
1 Set x 20 Reps
Weight Plate Russian Twist
1 Set x 20 Reps
Push-Up
1 Set x 20 Reps
200m run
1 Set x 20 Reps
Plank
3 Sets
Day 4
Workout Day #4
Est. 47 min
8 exercises
Warm up
1 Set
Barbell Squat
1 Set
Barbell Military Press
1 Set
Push-Up
1 Set
Dumbbell Stiff-Leg Deadlift
1 Set
Plank
3 Sets
Dumbbell Farmer carry
2 Sets x 30 Reps
backwards incline walk
2 Sets x 15 Reps
Day 5
Workout Day #5
Est. 48 min
5 exercises
Warm up
1 Set
Elliptical Training
1 Set
Leg Pull-In
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Stability Ball Trunk Rotation
3 Sets x 10 Reps
Day 6
Workout Day #6
Est. 37 min
7 exercises
Warm up
1 Set
jumping jack
3 Sets x 20 Reps
Rotational Crunch
3 Sets x 10 Reps
Bodyweight Squat
3 Sets x 15 Reps
Push-Up
3 Sets x 10 Reps
manual treadmill push
3 Sets
backwards incline walk
3 Sets x 15 Reps
Day 7
Workout Day #7
Est. 63 min
10 exercises
Warm up
1 Set
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Rowing
3 Sets x 15 Reps
200m run
3 Sets x 15 Reps
Kettlebell Thruster
3 Sets x 20 Reps
200m run
3 Sets x 15 Reps
Toe Touches
3 Sets x 15 Reps
Superman
3 Sets
Day 8
Workout Day #8
Est. 65 min
3 exercises
Warm up
1 Set
Aerobics
1 Set
foam rolling
1 Set
Day 9
Workout Day #9
Est. 43 min
12 exercises
Warm up
1 Set
500m run
1 Set
dumbbell farmers walk
1 Set x 60 Reps
500m run
1 Set
Rowing
1 Set
500m run
1 Set
dumbbell farmers walk
1 Set x 60 Reps
500m run
1 Set
Rowing
1 Set
Plank
3 Sets
Side Plank
3 Sets x 15 Reps
Side Plank
3 Sets x 15 Reps
