HYROX Group Class | HYROX Training App & Performance Coaching

Coach-facing low-impact and equipment substitutions.
Original demand	Options	Decision rule	Impact
run	bike, RowErg, SkiErg, incline walk	Match work time and RPE; do not force distance equivalence.	low
SkiErg	RowErg, banded straight-arm pull, bike	Preserve cyclical effort and trunk-to-arm rhythm.	low
RowErg	bike, SkiErg, band row plus squat	Match interval time and breathing demand.	low
sled push	wall lean march, incline walk, low bear crawl	Preserve forward body angle and leg drive without unsafe floor friction.	low
sled pull	band row with backward walk, heavy cable row, reverse bear crawl	Use a secure anchor and keep backward travel clear.	low
burpee broad jump	step-back burpee plus short jump, down-up plus march, incline burpee	Reduce impact before removing the floor-to-stand pattern.	low
farmer carry	suitcase carry, front-rack carry, weighted march	Select the position that keeps posture and grip safe.	low
sandbag lunge	bodyweight walking lunge, reverse lunge, supported split squat	Reduce load, balance demand, or range while preserving the lunge pattern.	low
wall ball	lower-target wall ball, med-ball thruster, DB thruster, squat-to-target	Change target and load before allowing repeated misses or poor depth control.	moderate
box jump	step-up, low box jump, squat-to-calf raise	Use a stable box and select impact based on landing control.	low
jumping lunge	reverse lunge, split squat, step-back knee drive	Remove jumping while preserving unilateral leg work.	low
push-up	incline push-up, kneeling push-up, DB floor press	Choose the version that preserves trunk position and controlled range.	low
heavy DB or KB	lighter DB or KB, plate, bodyweight tempo	Preserve movement pattern and time under tension.	low
large station queue	time-based wave, paired substitution station, partner work-rest	Keep athletes moving; never solve a bottleneck with unsafe crowding.	low

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The full class library.

HYROX-Style Group Class Library

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Observe the limiter

Name what changed

Select the right demand

Repeat comparable work

Ski-to-Run Economy

Sled Fluency Primer

Compromised Run Threshold

Farmer Carry + Midline Anti-Sway

Wall Ball Efficiency

Doubles Flow

Skill School + Engine Builder

Sled + Wall Ball Focus

SkiErg + Compromised Running

8-Station Technique Gauntlet

Doubles-Style Mini Simulation

Run Power Relay

Tactical Gauntlet

Threshold Builder + Choices

Energy-System Builder

Race-Flow Blueprint

Mixed-Level A/B Rotation

Bodyweight Hybrid Challenge

Aerobic Base Wave

Threshold Control Room

Repeatability on the Minute

Row-to-Run Rhythm

Sled Mechanics Lab

Wall Ball Density Lab

Burpee Broad Jump Skill + Engine

Sandbag Lunge Resilience

Carry, Grip + Trunk

Partner Station Waves

Full Race-Flow Benchmark

Technique + Recovery Reset

No classes match every filter.

1-Arm DB Row

Alt DB Press Continuous

Anderson Squat

Animal Flow Flush

Ape Hop / Traveling Ape

Bear Hover Knee Press-Outs

Beast Hold / Tripod Hold

Beast Walk

Bicycle Kicks Forward/Back

Bike Equivalent

Bridge Drop + Bicycle

Broad Jump

Burpee Broad Jump

Burpee to Plate

BW Squat

Carry + Wall Ball Relay

Chipper Relay

Clamshell + Hip Raise

Commando Push-Up + Shoulder Tap

Cossack Squat

Crab Reach

Curtsy → Walking Lunge Combo

DB / KB RDL

DB / Plate Squat Thruster

DB Burpee + Thruster

DB Devil Press

DB Push Press

DB Thrusters + Plank Partner

Dead Bug

Dead-Stop Lunge + Raise

Down-Dog to Long Lunge

Extreme Mountain Climber

Farmer Carry

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