ALL LEVELS / hybrid interval workout / 16 minutes
Equipment: Kettlebell, dumbbells & row machine
HYROX is everywhere right now, and for good reason. This hybrid format blends strength and endurance to challenge your whole body and keep your heart rate high from start to finish.
This hybrid interval workout follows that same interval-driven approach. It consists of 4 exercises, each with a different rep target. You must complete the exercises within 4 minutes, including your time on the rower. Repeat for 4 rounds, with little to no rest between exercises or rounds, for a total of 16 minutes.
- Kettlebell swings x20
- Push-ups x15
- Dumbbell push press x10
- Row
Ready to become a hybrid athlete?
WORKOUT SETUP
- 4 exercises
- Different reps
- 4 rounds
- Complete each round in 4 minutes
- Little to no rest
- 16 minutes
- Equipment: Kettlebell, dumbbells & row machine
WORKOUT EXERCISE LIST
4 rounds
1 – KETTLEBELL SWINGS
20 reps
- Hold the kettlebell with both hands.
- Hinge the hips to initiate the swing movement.
- Rapidly drive hip extension to swing the kettlebell upwards.
- Control your swing descent with a hip hinge by swinging the kettlebell between your legs.
- Repeat.
2 – PUSH-UPS
15 reps
- Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.
- Engage the core and glutes.
- Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.
- Push the body upwards and return to the start position.
- Repeat.
3 – Dumbbell push press
10 reps
- Stand with your feet shoulder-width apart and hold the dumbbells at shoulder height.
- Dip slightly into a shallow squat, then explosively extend your hips and legs to help press the dumbbells overhead.
- Lock out your arms at the top, then lower the weights back to shoulder level.
- Repeat.
4 – Row
Remaining of the 4 minutes
- Secure your feet on the pads and tighten the straps.
- Grab the handle with an overhand grip and slide forward until your knees are bent, your body slightly leaning forward, your back straight, and your core engaged.
- Begin the movement by pushing through your feet, extending your legs first while keeping your arms straight.
- As your legs straighten, lean your torso slightly back and pull the handle toward your lower chest, elbows close to your sides.
- To return, extend your arms first, then hinge your torso forward, and finally bend your knees to slide back to the starting position.
- Maintain control throughout and repeat for smooth, continuous strokes.
Hybrid interval workout: completed. Time to choose your next challenge.
- 15-min dumbbell metabolic strength workout
- 15-min core strength workout
- 40-min biceps & triceps superset workout
- 45-min AMRAP Hybrid workout
- 300-reps metabolic strength workout
- 30-min chest and back superset workout
- 25-min Smith machine upper-body workout
- 30-min kettlebell pyramid workout
- 20-min shoulder and legs workout
- 30-min upper-body strength workout
- 30-min unilateral back workout
- 20-min total strength workout
