HYROX
MOVEMENTS

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.

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 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 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 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 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

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 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.

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 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 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.

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.

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.

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.

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.

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.

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.