Recreating the Popular Partner Hyrox Workout for Gymnasts in the Gym

One of my favorite things is creating new and exciting cardio workouts for my athletes on Saturday mornings. It keeps training fun, challenging, and engaging. This week, I took inspiration from the popular Hyrox workout. Recently, I’ve seen a lot about this race, which has gained popularity for its high-intensity functional training that combines endurance and strength exercises. It presents a unique challenge that can be adapted to athletes from different backgrounds.

I recreated the workout by switching some of the exercises and incorporating gymnastics-specific elements and equipment we already have in the gym. Here’s how you can recreate a partner Hyrox workout tailored for gymnasts.

Workout Structure

The Hyrox workout typically consists of several functional movements performed in a circuit format. Athletes are paired up and must complete the reps or requirements of each exercise one at a time. There’s strategy involved in splitting the numbers, since while one partner is working, the other is resting (and cheering their partner on) until the set is complete. After finishing, both athletes run laps together around the floor—simulating the running portion of Hyrox—before moving on to the next exercise.

Gymnastics Cardio Circuit Inspired by Hyrox

#1. Pit Crawls

• Hyrox Equivalent: SkiErg

• Why: Similar cardio and full-body movement using arms and legs

• How to Perform: Crawl the length of the pit as fast as possible

• Requirement: 20 laps (down and back = 1 lap)

• Then: Run 5 laps

#2. Weighted Panel Mat Push

• Hyrox Equivalent: Sled Push

• How to Perform: Place weight on a panel mat (so it won’t roll) and push it down and back

• Requirement: 6 pushes (down and back = 1 lap)

• Then: Run 5 laps

#3. Mat Drags

• Hyrox Equivalent: Sled Pull

• How to Perform: Grab a heavy mat and pull it backward while staying in a squat position

• Requirement: 5 pulls (down and back = 1 lap)

• Then: Run 5 laps

#4. Burpee Broad Jumps

• Hyrox Equivalent: Burpee Broad Jumps

• How to Perform: Perform a burpee, then jump as far forward as possible

• Requirement: 2 laps (around the entire floor in a square = 1 lap)

• Then: Run 5 laps

#5. Resi Jumps + Wide-Arm Pull-Ups

• Hyrox Equivalent: Rowing

• Why: Works similar muscles—cardio, leg strength, and upper-body pulling

• How to Perform: Tuck jumps on a resi or squishy mat; for wide-arm pull-ups, place feet on a mat and pull chest to the bar

• Requirement: 60 resi jumps + 30 pull-ups

• Then: Run 5 laps

#6. Farmer’s Carry

• Hyrox Equivalent: Farmer’s Carry

• How to Perform: Walk with heavy weights in hand, maintaining control

• Requirement: 4 laps (around the entire floor in a square = 1 lap)

• Then: Run 5 laps

#7. Weighted Lunges

• Hyrox Equivalent: Weighted Lunges

• How to Perform: Walking lunges with heavy weights in hand, with control

• Requirement: 8 laps (around the entire floor in a square = 1 lap)

• Then: Run 5 laps

#8. Wall Balls

• Hyrox Equivalent: Wall Balls

• How to Perform: Perform a squat and throw the ball up against the wall (we use a hill mat against the wall to prevent marks)

• Requirement: 50 reps

Final Thoughts

Recreating the partner Hyrox workout for gymnasts was a fun way to boost cardio training while emphasizing teamwork and camaraderie. I timed the athletes and added a little friendly competition to make it even more exciting. Remember to adjust the intensity and complexity of each exercise based on your athletes’ skill levels to keep it safe and effective. Always prioritize proper form, even when racing.

Give this one a try and let me know how it goes!