HYROX
MOVEMENT
LIBRARY
90-90 TRANSITIONS
Sit on the floor with left leg in front, knee bent at 90 degrees.
Right leg behind you, knee also bent at 90 degrees.
Lift both knees off the floor, transitioning smoothly.
Repeat, switching leg positions.
AIR SQUATS
Stand with feet shoulder-width apart, toes out slightly.
Squat down, aiming for parallel hips.
Press through feet, engage glutes, stand tall.
BURPEES
Hands on floor, jump back to plank.
Lower body, chest and hips touch floor.
Push up, jump feet to hands.
Jump up, hands overhead, hips open.
BURPEE BROAD JUMPS
Start in a squat position with hands on the floor.
Jump feet back to plank, keeping body straight.
Lower chest to floor in a push-up motion.
Push back up, jump feet forward to squat.
Explode upward and forward into broad jump, landing softly.
CAT COW
Begin in quadruped position: hands and knees.
Exhale, draw belly button to spine, curl spine, chin to chest, tailbone down.
Inhale, arch back, extend spine, slide shoulder blades down.
Maintain neutral spine throughout.
COSSACK SQUATS
Begin with your legs in a wide stance, toes turned out.
Shift your weight into one leg, bending at the hip and knee to create a squat position in that leg.
Keep the other leg straight as you lower down into the movement, ensuring your torso remains upright.
DB 1 ARM PUSH PRESS
Stand with feet shoulder-width apart, holding a dumbbell in one hand at shoulder height.
Bend knees slightly, then explosively press the dumbbell overhead.
Use momentum from legs to assist in the press.
Lock out arm at the top, fully extending elbow.
Lower the dumbbell back to shoulder height with control, then repeat.
DB ARNOLD PRESS
Stand with feet hip-width apart, holding a dumbbell in each hand at shoulder height.
Rotate palms to face you, elbows bent, dumbbells close to your body.
Press dumbbells overhead, rotating palms away from you as you extend arms.
Lower dumbbells back to starting position, rotating palms towards you.
Keep core engaged throughout the movement for stability.
DB BENT ARM LATERAL RAISE
Stand with feet shoulder-width apart, holding a dumbbell in each hand with elbows bent at 90 degrees.
Keep your palms facing inward and your upper arms close to your body.
Raise your elbows out to the sides until your upper arms are parallel to the ground.
Maintain the 90-degree bend in your elbows throughout the movement.
Lower the dumbbells back to the starting position with control and repeat for the desired number of reps.
DB BULGARIAN SPLIT SQUATS
Stand with one foot on a bench behind you, holding a dumbbell in each hand.
Lower into a split squat, keeping back straight and chest up.
Press through front heel to return to standing.
Maintain balance and control throughout.
Repeat on both sides, focusing on form and stability
DB CLUSTERS
Stand with feet shoulder-width apart, holding dumbbells by sides.
Hinge at hips, tracking dumbbells down thighs into hang position.
Explosively extend hips and knees, pulling dumbbells towards chest.
Drop into squat, catching dumbbells on shoulders, then stand and press overhead.
DB DEADLIFTS
Stand tall, feet hip-width apart, hold dumbbells.
Bend at hips and knees, keeping back straight.
Drive through heels, lift dumbbells, extend hips/knees.
Pause at top, squeeze glutes.
DB DEADLIFT TO HIGH PULL
Stand with feet hip-width apart, holding dumbbells in front of thighs.
Perform a deadlift by pushing hips back, lowering dumbbells to mid-shin.
Drive through heels to stand up, extending hips and knees.
Pull dumbbells up to chest, elbows flaring out.
Lower dumbbells back to starting position and repeat.
DB DEVILS PRESS
Stand, hold DBs, hinge and lower to floor.
Jump back, lower chest, then push up.
Jump feet wide, swing weights, drive hips, punch overhead.
DB FLOOR PRESS
Lie on the floor, holding dumbbells at chest level.
Push dumbbells upward until arms are straight, wrists aligned.
Lower dumbbells back down to chest level, elbows forming 90-degree angle.
Keep control throughout, engaging chest muscles.
Exhale up, inhale down, maintaining stability.
DB HEX FLOOR PRESS
Lie flat on the floor with knees bent, holding dumbbells in each hand at shoulder level.
Press the dumbbells upward until arms are fully extended, keeping wrists straight.
Lower the dumbbells back down to shoulder level, elbows forming a 90-degree angle.
Maintain control throughout the movement, engaging chest muscles.
Exhale as you press up, inhale as you lower down, and aim for a smooth, controlled motion.
DB HEX FLUTTER PRESS
Lie on your back with a dumbbell in each hand, elbows bent at 90 degrees and held above your chest.
Lift your legs off the ground, keeping them straight and hovering a few inches above the floor.
Extend one leg down while keeping the other leg elevated.
Alternate the leg position in a fluttering motion while maintaining core engagement.
DB OH STRICT PRESS
Stand tall, feet hip-distance apart, knees soft.
Engage core, push weights overhead.
Biceps by ears, head through arms, core tight.
Lower arms to shoulder height.
DB LATERAL RAISE
Stand with feet hip-width apart, holding a dumbbell in each hand at your sides.
Keep a slight bend in your elbows and palms facing inward.
Lift the dumbbells out to the sides until they reach shoulder height, maintaining a slight bend in the elbows.
Lower the dumbbells back to your sides with control.
Repeat, focusing on smooth, controlled movements and keeping your core engaged.
DB LUNGE AND TWIST
Step wide enough to create 2 right angles in the legs
Rotate over your front leg
Keep a slight bend in the elbows
DB PULLOVER SITUPS
Lie on your back with knees bent, feet flat, and hold a dumbbell with both hands overhead.
Perform a pullover by bringing the dumbbell from overhead to above your chest.
Simultaneously engage your core to sit up as you bring the dumbbell forward.
Reverse the motion to return to the starting position.
DB RACK SQUATS
Hold a dumbbell in each hand at shoulder height with your palms facing in and elbows tucked close to your body.
Stand with feet shoulder-width apart, keeping your chest up and core engaged.
Lower into a squat by bending your knees and hips, keeping the dumbbells in the rack position.
Push through your heels to return to the standing position.
Repeat for the desired number of reps, maintaining proper form throughout.
DB REVERSE FLY
Stand with a slight bend in your knees, holding a dumbbell in each hand.
Hinge at the hips, keeping your back flat
With a slight bend in your elbows, lift the dumbbells out to the sides, squeezing shoulder blades together.
Lower the dumbbells back down with control.
DB REVERSE LUNGES
Stand tall with a dumbbell in each hand.
Step your right foot back, keeping most of your weight on your front leg.
Hinge forward slightly to engage the glutes.
Press through your front foot to return to the standing position.
DB SEESAW ROW
Stand with feet shoulder-width apart, holding a dumbbell in each hand.
Hinge forward from hips, keeping back flat, chest up.
Row one dumbbell towards ribcage while keeping the other arm straight.
Lower rowed dumbbell down as you row the other one up.
Alternate rows in a controlled motion, engaging back muscles throughout.
DB SKIER SWING
Stand with feet shoulder-width apart, holding a dumbbell in each hand.
Hinge at hips, lowering dumbbells outside the legs with slight knee bend.
Swing dumbbells forward explosively, bringing them up to shoulder height.
Control the swing back down outside the legs.
Maintain a smooth, controlled rhythm throughout the movement.
DB SNATCH
Drive your feet into the floor as you pull the DB upwards
Use the explosive power in the legs moving through triple extension
Keep the DB close to your body
DB SPLIT SQUATS
Stand with feet hip-width apart, holding dumbbells.
Step one foot back onto an elevated surface.
Lower into a lunge, front knee parallel to ground.
Push through front heel to return to start.
DB SQUAT CLEANS
Stand with feet shoulder-width apart, hold dumbbells.
Hinge at hips, lower dumbbells down thighs.
Explosively extend hips and knees, pull dumbbells up.
Drop into squat, catch dumbbells on shoulders.
Stand up, drive through heels.
DB SQUAT THRUSTS
Hold a dumbbell in each hand at your sides and stand with feet shoulder-width apart.
Lower the dumbbells to the floor as you squat down, keeping your back straight.
Kick your feet back into a plank position while keeping your core engaged.
Jump your feet back towards your hands and stand up, bringing the dumbbells back to your sides.
Repeat for the desired number of reps, maintaining controlled movements.
DB STEP UPS
Stand facing a bench with dumbbells in hand.
Step up onto the bench with your right foot.
Push through your right heel to lift your body up, bringing your left foot up beside your right.
Lower back down, returning both feet to the ground.
DB THRUSTERS
Stand tall, feet shoulder-width apart, DBs at shoulders.
Squat down, hips break parallel, chest up, core engaged.
Stand, raise DBs overhead with push press.
DB WEIGHTED BURPEES
Hold a dumbbell in each hand with a neutral grip and stand with feet shoulder-width apart.
Lower the dumbbells to the floor as you squat down and kick your legs back into a plank position.
Perform a push-up while keeping your core engaged.
Jump your feet back towards your hands and lift the dumbbells as you stand up explosively.
DB Z PRESS
Sit tall, holding dumbbells at shoulders.
Press dumbbells up, palms facing each other.
Keep core tight, avoid arching.
Lower dumbbells with control.
Repeat, focusing on stability
DEFICIT SPLIT SQUATS
Stand with one foot on a platform, dumbbells by your sides.
Lower your back knee towards the ground, keeping the front knee aligned.
Keep your front thigh parallel to the ground and back straight.
Push through the front heel to return to standing.
Repeat with control, maintaining balance.
DIVEBOMBER PUSHUPS
Begin in downward dog position, hips raised high.
Lower torso forward, aim chest towards ground.
Scoop chest through to updog position.
Reverse motion, bring hips back up to ceiling.
Return to starting plank position smoothly.
DOUBLE CRUNCHES
Lie on back, spine imprinted, legs bent.
Exhale, curl head and shoulders, legs to tabletop.
Inhale, release back to start position.
DUAL KB DEADLIFT
Stand with feet hip-width apart, a kettlebell on each side of your feet.
Hinge at the hips and slightly bend your knees to grip the kettlebells with a neutral grip.
Keep your back flat, chest up, and core engaged as you drive through your heels to stand up straight.
Squeeze your glutes at the top without leaning back.
Lower the kettlebells back to the ground with control and repeat for the desired number of reps.
DUAL HANGING DEFICIT SPLIT SQUATS
Stand with your front foot on an elevated platform and hold a kettlebell in each hand at your sides.
Step your back foot behind you into a split stance, heel lifted.
Lower your back knee toward the ground, keeping your torso upright and front knee aligned with your toes.
Push through your front heel to return to the starting position, keeping the kettlebells hanging by your sides.
EXTREME CLIMBER STRETCH
High plank, shoulders over wrists.
Step right foot to right hand.
Return to plank, repeat with left.
HAMSTRING WALKOUTS
Lie on your back with knees bent and feet flat on the floor, arms at your sides.
Lift your hips into a bridge position, forming a straight line from shoulders to knees.
Slowly walk your feet forward one small step at a time, keeping your hips elevated.
Continue until your legs are nearly straight, then reverse the steps to return to the starting position.
Keep your core tight and avoid letting your hips drop throughout the movement.
HIGH PLANK ALT KNEE TUCKS
Start in a high plank position with hands under your shoulders.
Simultaneously drive both knees toward one leg.
Extend your legs back to the plank position.
Keep your core engaged and hips level.
Repeat, on the other side.
HIGH SIDE PLANK LEG RAISE
Start in a high side plank position with your hand directly under your shoulder and your body in a straight line, feet stacked on top of each other.
Engage your core and lift your top leg up toward the ceiling while keeping it straight.
Hold the top leg in the raised position for a moment.
Lower the leg back to the starting position without letting your hips drop.
HOLLOW BODY ROCK
Lie flat on your back with arms extended overhead and legs straight, pressing lower back into the floor.
Lift shoulders and legs slightly off the ground, creating a hollow shape with your body.
Engage core muscles to maintain the hollow position throughout the movement.
Rock back and forth, shifting weight from tailbone to upper back, keeping legs and arms off the ground.
Maintain controlled breathing and a stable core throughout the exercise.
HOLLOW BODY JACKS
Lie on your back, engage core, lift shoulder blades off floor.
Hover feet off floor, arms by sides or overhead.
Open and close legs dynamically.
Maintain continuous breathing throughout.
INSIDE-OUTSIDE PLANK JUMPS
Start in a plank position with hands under your shoulders.
Jump feet outwards towards the outside of the feet, then back to a plank position
Then jump the feet in between the hands and back to the plank position
INCHWORM PUSHUPS
Start standing, then hinge at your hips to place your hands on the ground.
Walk your hands forward into a high plank position.
Perform a push-up with control.
Walk your hands back to your feet and stand up.
KB 1 ARM ROW
Stand with feet shoulder-width apart, holding a kettlebell in one hand, palm facing your body.
Hinge at the hips, keeping your back straight and core engaged, until your torso is nearly parallel to the ground.
Allow the kettlebell to hang straight down towards the ground, arm fully extended.
Pull the kettlebell towards your hip, keeping your elbow close to your body and squeezing your shoulder blade at the top.
Lower the kettlebell back down with control, maintaining proper form throughout the movement.
KB DEADLIFT
Start with either one or two KBs in front of you, gripping the handle(s).
Feet a hip width apart, core tight, lats tight with shoulders pulled down away from ears.
Back should be flat, eyes forward and down, spine neutral, shoulders higher than hips.
Engage glutes as you drive hips to lift the weight, as your hands track close to your shins.
Stand tall at the top, then hinge to lower weights over knees and down toward floor, stopping just before they hit the ground or gently tapping the ground, then repeat.
KB DEADLIFT TO HIGH PULL
Start with feet shoulder-width apart, kettlebell on the ground between your feet.
Push hips back, bending knees slightly, to grip the kettlebell with both hands.
Drive through heels, stand up straight, lifting the kettlebell to hip level.
Explosively pull the kettlebell towards your chin, elbows high.
Lower kettlebell back down to starting position with control, keeping back straight.
KB DEFICIT SPLIT SQUATS
Stand with your front foot on an elevated platform, holding a kettlebell in goblet position at chest height.
Step your back foot behind you into a split stance, heel lifted off the ground.
Lower your back knee toward the floor, keeping your chest upright and front knee tracking over your toes.
Push through your front heel to return to the starting position.
Repeat for the desired number of reps, then switch legs, maintaining balance and core engagement throughout.
KB GOBLET SQUATS
Hold the kettlebell in a goblet position.
Squat down, keeping your back straight and chest up.
Press through your heels to return to standing.
Engage your glutes at the top.
KB GORILLA ROW
Stand with feet wider than shoulder-width, kettlebell in front of each foot.
Hinge at the hips with a flat back, knees slightly bent, and grab a kettlebell in each hand.
Row one kettlebell toward your ribs while keeping the other hand stable on the ground.
Lower it with control and repeat the row on the opposite side.
Alternate sides for the desired number of reps, keeping your core tight and hips level throughout.
KB HALO
Stand with feet shoulder-width apart, holding a kettlebell by the horns at chest level.
Lift the kettlebell and circle it around your head, starting to one side.
Keep your core engaged and torso stable throughout the movement.
Complete the circle, bringing the kettlebell back to the starting position.
KB HALF KNEELING WOODCHOP
Kneel with one knee down, holding a kettlebell with both hands.
Rotate torso and lower kettlebell diagonally across body towards opposite hip.
Keep arms straight, engaging core muscles throughout the movement.
Return to starting position, maintaining control and stability.
Repeat on the other side, focusing on smooth, controlled motions.
KB HIGH PULL
Stand with feet shoulder-width apart, holding a kettlebell in front.
Hinge at hips, swing the kettlebell back between your legs.
Pull the kettlebell up to chest level with elbows high.
Lower the kettlebell back between your legs.
Repeat with a powerful hip drive and controlled movement.
KB JEFFERSON CURLS
Stand with feet shoulder-width apart, holding a kettlebell in front.
Slowly roll down through spine.
Maintain slight knee bend.
Reverse movement to stand up.
KB PIRATE SHIP SWINGS
Stand with feet shoulder-width apart, holding a kettlebell in one hand.
Hinge at hips, swinging kettlebell between legs to the outside of opposite foot.
Keep back straight, chest up, and core engaged throughout the movement.
Drive hips forward, swinging kettlebell up to shoulder height on opposite side.
Control the swing, using momentum from hips and keeping arms straight.
KB RACK CARRY
Hold a kettlebell in each hand at shoulder height.
Keep your elbows close to your body and core engaged.
Walk forward while maintaining an upright posture.
Ensure kettlebells remain stable in the rack position.
Focus on controlled breathing and balance throughout the carry.
KB RACK STATIONARY MARCH
Hold a kettlebell in each hand at shoulder height.
Stand with feet shoulder-width apart.
Lift one knee up towards your chest while keeping the kettlebells in the rack position.
Alternate legs in a marching motion while maintaining kettlebells at shoulder height.
Keep core engaged and torso upright throughout the exercise.
KNEE TUCK PUSHUPS
Begin in high plank position, maintaining a straight line from head to toes.
Inhale as you lower your upper body into a push-up.
Exhale and push explosively off the floor, lifting legs towards chest and shifting weight forward over shoulders.
Land softly, shooting feet back to plank position, then repeat the movement.
LATERAL LUNGES
Begin standing tall, feet together.
Step right foot wide, hinge at hips, bend right knee.
Press right foot, engage glutes, stand.
Repeat on left side.
LOW SQUAT T SPINE ROTATIONS
Start in a low squat position.
Place hands together in front of chest.
Rotate torso to one side, reaching one arm up.
Return to center, then repeat on the other side.
Keep hips low and chest lifted throughout the movement.
LOW PLANK
Load elbows under shoulders, forearms on the floor, legs straight, feet together.
Abs and glutes squeezed tight thoughout.
A straight line from heels to knees to hips to shoulders.
Don't let the hips sag or drift up.
OH BOWLER LUNGE
Hands should start overhead, with arms straight, upper back engaged, shoulder blades retracted, core braced.
Using right foot, step back crossing behind your left leg while keeping your left knee in line with your left ankle.
Let your back knee tap the floor behind you, and return to standing.
Then repeat with the opposite leg.
You should feel your exterior hip on your lead leg engage as you lower into the lunging position on each rep.
OVERHAND SLED PUSH
Stand facing the sled with hands gripping the poles in an overhand position (palms facing inward), arms bent.
Hinge your body forward and lean into the sled.
Take short, frequent steps, especially when dealing with heavy loads.
PLANK JACK PUSHUPS
Start in high plank position.
Jump both toes wider, lower into press-up.
Straighten arms, jump feet back together.
Inhale while lowering, exhale while pushing up.
PUSHUP POWER UP
Start in a high plank position with hands under shoulders.
Complete one push up, lowering chest to ground
Explode legs forwards, driving feet towards the hands, keep hands planted on the floor
Return to plank position and repeat.
RUSSIAN KB SWINGS
Stand with feet together, one foot turned out.
Find stance width by adjusting heel.
Hinge at hips, bend knees, hands on KB.
Swing KB through legs, drive hips forward explosively.
SHOULDER TAP PUSHUP
Start in a plank position, hands under shoulders and body in a straight line.
Lower into a push-up, then push back up.
Tap one shoulder with the opposite hand while maintaining plank position.
Alternate shoulder taps with each push-up.
SITTING CRUNCHES
Sit on the floor with knees bent and feet flat, keeping your back straight.
Place your hands behind your back on the floor
Engage your core and lean back slightly, bring your knees into your chest whilst maintaining your upper body position
Extend your legs out in front of you, keeping your feet off the floor
Repeat for the desired number of reps, keeping movements controlled.
SITUP TO GLUTE BRIDGE
Lie on back, knees bent, feet hip-width apart.
Exhale, sit up, inhale at top, exhale down.
Dig heels, lift hips, engage glutes, core.
Lower hips back down to ground.
SLED PULL
Begin facing the sled, holding the rope with both hands.
Lower into a squat position, pulling the slack out of the rope.
Lean back as you simultaneously pull with your arms and straighten your legs to initiate the pull.
SQUAT JACK
Begin with feet together in a standing position.
Hop both feet out wide, to about a shoulder width apart as you drop into a squat.
Once you reach parallel, power hips forward and drive through your heels to rise back up to start position, hopping feet back in as you stand up at the top.
STATIONARY RACKED KB MARCH
Stand tall with your feet hip-width apart, holding a kettlebell in each hand in front rack position
Engage your core and maintain an upright posture throughout the movement.
Lift your right knee towards your chest while keeping your left foot planted on the ground.
Lower your right leg back to the ground and repeat with your left knee, driving it up towards your chest.
Continue alternating knees in a marching motion while stabilizing the kettlebells at your shoulders.
SWIMMERS
Lie face down on the floor with arms extended overhead and legs straight.
Lift arms and legs simultaneously, keeping them straight and off the ground.
Alternate lifting opposite arm and leg higher while keeping the others raised.
Focus on engaging your back muscles and maintaining a steady, controlled movement.
Lower back down with control and repeat, aiming for a smooth rhythm.
UNDERHAND SLED PUSH
Forearms make full contact with the poles
Shoulders in line with hips to create a flat back
Short, frequent steps
WALKOUT PUSHUPS
Begin standing, feet hip-width apart, arms by your sides.
Bend at the waist, keeping legs straight, and reach down to touch the floor with your hands.
Walk your hands forward until you're in a plank position, wrists aligned with shoulders.
Perform a push-up by lowering your chest towards the floor, then pushing back up to plank position.
Walk your hands back towards your feet and return to standing position.
WALL BALLS
Stand facing a target with feet shoulder-width apart, holding a wallball at chest level.
Squat down, keeping back straight and chest up, with thighs parallel to the ground.
Explosively extend legs and hips, throwing the ball up towards the target.
Catch the ball as it rebounds off the target, immediately lowering into the next squat.
Repeat in a continuous motion, focusing on proper squat form and using the legs to generate power.