top of page

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

bottom of page