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Description

60-minute training session that blends Hyrox-style functional fitness with boxing drills. It’s designed for a mix of conditioning, strength, and skill.

Resources

1. General Setup

Space: Open area for circuits, lunges, and boxing footwork

Timer/Clock: For intervals, EMOMs, and boxing rounds.

Music (optional): High-energy playlist for pacing and motivation.

2. Hyrox Elements

Sled (or substitute: weighted plate push or heavy bag push across floor).

Kettlebells (for walking lunges).

Wall Ball (for wall balls).

3. Boxing Elements

Boxing Gloves & Wraps

Focus mitts/pads with a partner

Jump Rope (for warm-up and conditioning, optional but ideal).

Instructions

60-Minute Hyrox x Boxing Session

1. Warm-Up (10 minutes)

3 min light cardio (jump rope, jog, or shadowboxing)

Dynamic mobility (hip openers, inchworms, shoulder circles)

Activation:

2 rounds of 30 sec air squats + 30 sec push-ups + 30 sec shadowboxing

2. Hyrox Conditioning Circuit (20 minutes)

Format: 4 stations, 2 rounds, 40s work / 20s rest

Sled Pull (Hyrox element – sub with plate push if no sled)

Burpee Broad Jumps

Walking Lunges with Kettlebell

Wall Balls

Rest 2 minutes after completing 2 rounds.

3. Boxing Skill & Conditioning (20 minutes)

Format: 3 min rounds / 1 min rest

Round 1 – Shadowboxing with footwork focus

Round 2 – Boxing Mits with Partner (jab-cross combos, 1-2-3)

Round 3 - High-volume punches (punch-out drill for last 30s)

4. Hybrid Finisher (7 minutes)

EMOM (Every Minute on the Minute) for 7 min:

6 burpees

10 wall balls (or med ball slams)

Max punches on bag for remainder of the minute

5. Cool-Down & Recovery (3 minutes)

Light shadowboxing / shaking arms out

Static stretches: hip flexors, hamstrings, chest, shoulders

Deep breathing (inhale 4 sec, exhale 6 sec)

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