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Intermediate difficulty exercises

Discover the complete HYROX exercise database with tutorials, tips, and modifications. Learn how to master each station — from sled push to wall balls — and improve your performance. Perfect for all levels.

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    Dead Bug Side Raises

    Weighted Side Raises

    Weighted Glute Bridges

    Weighted Glute Bridges

    Dead Bug Ball Hold

    Weighted Alternating Dead Bug

    Glute Bridges

    Leg Raise with Hip Lift

    Glute Bridges

    Elevated Weighted Glute Bridges

    Glute Bridges Extended

    Elevated Reverse Plank Hold

    Dead Bug Ball Hold

    Dead Bug With Weight Arm and Leg Extensions

    Assault Bike

    Assault bike

    Step Ups

    Weighted Step Ups

    Weigthed Squats

    Weighted Squats

    Lunges

    Weighted Lunges

    Goblet Squats

    Weighted Elevated Heel Squats

    Calf Raises

    Weighted Calf Raises

    Calves Raises

    Weighted Bent Knee Calf Raises

    Triceps Rows

    Two Arm Dumbbell Rows

    TRX Pull Ups

    TRX Pull Ups

    TRX Plank

    TRX Plank Hold

    TRX Hold

    TRX Plank Hold with Extended Arms

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