HYBRID ENGINE BUILDERS
Build lungs. Build grit. Break routine.
Whether you're prepping for a Hyrox, want to sharpen up your conditioning, or just fancy doing something different, these engine builder workouts will test your lungs, legs, and mindset.
Use them once a week on top of your current training. Or if you're short on time and just want to feel like you’ve done something, these will do the job.
Feel free to adjust reps, calories or distances based on where you're currently at.
P.s. make sure you run through a full warm-up before jumping into any of these. My current go-to is: 500m Row / 500m Ski / 500m Run.
SESSION 1
Broken Engine Repeats
4 Rounds for Time
400m Run
25 Wall Balls
25 KB Swings
25m Sled Push (Heavy)
15 Burpee Broad Jumps
SESSION 2
Carry & Cruise
3 Rounds for Time
800m Run
100m Farmers Carry (heavy)
20 Alternating DB Lunges
15 Cal SkiErg
20 Box Facing Burpees
SESSION 3
The HYROX Sandwich
For Time
1km Run
50m Sled Push (Heavy)
1km Run
50 KB Swings
1km Run
50 Burpee Box Jumps
1km Run
50 Wall Balls
SESSION 4
GRIND INTERVALS
4 Rounds for Time
600m Run
20 DB Snatches (alt)
15 Cal SkiErg
20 DB Walking Lunges
SESSION 5
HALF hyrox sim
500m Run
1000m SkiErg
500m Run
50m Sled Push (moderate to heavy)
500m Run
50m Sled Pull (TRX or rope drag)
500m Run
80m Burpee Broad Jumps
500m Run
1000m Row
500m Run
200m Farmers Carry
500m Run
100 Wall Balls
SESSION 6
BASELINE GRINDER
4 Rounds for Time
20 Cal Assault or Echo Bike
20 Wall Balls
20 Kettlebell Swings
15 Cal SkiErg
15 Burpee Box Jumps
10 Devil’s Press
SESSION 7
VOLUME BUILDER
2 Rounds for Time
30 Cal Row
50 Wall Balls
30 Alternating KB/DB Lunges
30 Cal SkiErg
25 Box-Facing Burpees
30 Cal Bike
150m Farmers Carry
12 Devil’s Press
SESSION 8
DENSITY AMRAP
AMRAP 45 Minutes
15 Cal Row
20 Wall Balls
20 DB Walking Lunges
15 Cal SkiErg
25m Sled Push
15 Cal Bike
50m Farmers Carry
8 Devil’s Press
SESSION 9
GRIT CHIPPER
3 Rounds For Time
30 Wall Balls
20 Kettlebell Swings
15 Burpee Box Step Overs
20 Cal SkiErg
20 DB Walking Lunges
15 Cal Assault/Echo Bike
100m Farmers Carry
12 Devil’s Press
SESSION 10
SIMULATION FLOW
2 Rounds for Time
1000m SkiErg
50m Sled Push
50m Sled Pull (TRX or rope drag)
80m Burpee Broad Jumps
1000m Row
200m Farmers Carry
100 Wall Balls