Name: Playbook - Legal Weight ✖️ - Hybrid-Hyrox 🔥
Uploaded: 2026-06-07T13:54:59.337Z
Duration: 60 min
Description: Hybrid-Hyrox 🔥

BIG Conditioning day with this hybrid-hyrox workout. 

I did not add rest times so take what you need but make them short!!

Try to move as quickly as possible through each circuit. 

Let’s Work!

Treadmill- 8 min run (no incline)

Sled push- 2 min of work. Minimal rest

Wall balls- 50 reps. Break them up as needed

Treadmill Jog/Run

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

Grab a med ball & stand about 2-3 feet away from the wall. Squat all the way down & as you stand up, throw the med ball as high as you can up and against the wall.

Wall Balls

Circuit 1

SkiErg- 1000m unbroken 

KB swings & Toes to Bar- break them up as needed

Place feet hip width apart. Push hips back & bend knees as you pull the ropes down then circle back up.

SkiErg

- Start with kettlebell on the ground in front of you
- With your chest lifted and core engaged bend at the waist
- Lift the kettlebell off the ground allowing it to swing back between your legs
- Drive your hips forward propelling the kettlebell forward and up, stopping when the kettlebell reaches overhead. Press the KB up towards the ceiling not behind you.
- Allow the kettlebell to swing down and back between the legs, moving immediately into the next rep

American Kettlebell Swing

- Hang from the bar, with an overhand grip at or slightly outside shoulder-width
- Squeeze your glutes and quads and keep your pelvis tucked in so that your core is fully engaged, and rotate your shoulders outwards
- Pull down on the pull-up bar and engage the core, before leaning back slightly and raising your toes up towards the  bar, keeping your legs together
- Lower your legs back down to the starting position with control

Toes To Bar

Circuit 2

Rowers- 1000m unbroken

Devils press & Box jumps- break them up as needed

The power comes from your legs so as you reach forward as far as possible, power through using the legs and pull the handle towards your chest

Rowers

Grab a pair of dumbbells, swing them through your legs (wide stance) & power through your hips to swing the dumbbells over head. Swing dumbbells down to the ground a do a push up or burpee. Jump back up into a wide stance & repeat.

Devils Press

Stand about one foot away from the box, jump up bringing your knees as high up as you can. Land softly on the box into a squat. Stand all the way up, lock out & step down.

Box Jumps

Circuit 3

Hybrid-Hyrox 🔥

Weekly Cardio 🏃🏼‍♀️

Filthy Fifty 🔥

PEACHED in 45🍑

Stephani

Weekly Cardio

Upper Body- Push/Pull

Gaby

Leg Day

Weekly Cardio 🔥

Hyrox

10 minute 🔥Core Circuit

GLUTES!

P.Chain ⛓️‍💥

Full Body + Mobility

Upper Push-Pull

HYROX 60 🔥

Carol

Push Day

Snuck this in before we go to the beach house for a week! Will be back to lifting when we return!!

Rebekah

Conditioning Day 🥵

Sandra

Quads & Glutes

Upper Pull S&C

All Quads!

Upper Body PUSH Day

That 3rd circuit 🥵!!! I had to cut the devil pressed down to 6-7 reps 🤣🤣. Great workout and conditioning

Full Body Burner 
*cables-DBs-KBs

Great way to start the week! 👊🏼💪🏼💪🏼

These are great for a Sunday full body 💪🏾🤎

Loved this!! Great mix of db and cable! All the muscles 💪🏼

DB’s & Cable Full Body

Kettlebell windmills were shockingly tough. Love it 💪🏽

Erica

Full Body Burner

HIP THRUST *emom

Upper Push + Core

LEG DAY 🦵🏽

KB Conditioning 💣

PEACHED!

WEEKLY CARDIO 🚲

HIIT 30

Monday is for legs!!! 🙏🏾🩵💚💜

Leg Day 🦵🏽

Great push pull, just didn’t feel
Like legs today on a Monday!!!

Missed abductors, gym was busy…Added some additional glutes on my own 🔥🔥

Hybrid-Hyrox 🔥

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