Workout of the week: 45-min AMRAP Hybrid workout

11th May 2026

ALL LEVELS / AMRAP Hybrid workout / 45 minutes

Equipment: Sandbag, medicine ball, rowing machine & gym mat

Hybrid training has taken the fitness world by storm. If this name doesn’t ring a bell, you’ll probably recognise it by its most competitive format: Hyrox. If you’ve been thinking about giving it a try, there are two things you can do: talk with your local EVO club and make sure you’re preparing for it.

Start now with this 45-minute AMRAP Hybrid workout. It includes 6 exercises inspired by the movements you’ll face in a Hyrox race, each with a different number of reps. The goal is simple: complete as many rounds as possible in 45 minutes, keeping rest to a minimum.

Burpee – 5x
Sandbag lunges – 10x
Wall balls – 15x
Row – 20x
Squat jumps – 25x
Sit-ups – 30x

Ready? Let’s do this!

WORKOUT SETUP

6 exercises
Different reps
AMRAP – as many rounds as possible
Little to no rest
Equipment: Sandbag, medicine ball, rowing machine & gym mat

WORKOUT EXERCISE LIST

As many rounds as possible

1 – Burpee

5 reps

Start in a standing position and engage the core.
Begin the movement by quickly bending down, reaching your hands towards the floor in front of your feet.
As you do this, simultaneously jump, bring your legs back and land on the floor in a push-up position.
Perform a push-up and, on the way up, drive the hips up rapidly and jump into a squat position.
Return to upright and repeat.

2 – Sandbag lunges

10 reps

Stand upright, holding the sandbag securely at shoulder level.
Engage your core and keep your chest lifted.
Step forward into a lunge, lowering your back knee toward the floor while keeping the front knee aligned over the toes.
Push through the front heel to return to standing.
Alternate legs and repeat until all reps are completed.

3 – Wall balls

15 reps

Stand facing a wall, holding a medicine ball at chest height with feet shoulder-width apart.
Lower into a squat, keeping your chest upright and knees tracking over your toes.
Drive through your heels to stand explosively and throw the ball to the target on the wall.
Catch the ball as it drops and move directly into the next squat.
Repeat for reps.

4 – Row

20 reps

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 and your body is slightly leaning forward, the back straight, and the 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.

5 – Squat jumps

25 reps

Find some space and stand with feet hip-width apart. Engage the core and set the shoulders slightly, ready for movement.
Quickly bend the knees and hips (to about a ¼ squat position) as you move the arms backwards. Keep the knees over the toes throughout this part.
As soon as you hit the lowest spot, rapidly extend the hips and drive the arms up to straighten the body and perform a small jump.
Keep the core tight and remain balanced as you land, allowing the knees and hips to bend slightly to absorb the force.
Reset the body and repeat.

6 – Sit-ups

30 reps

Lie on your back with your knees bent and feet flat on the floor. Cross your arms over your chest.
Engage your core and exhale as you lift your upper body towards your knees.
Once you’re sitting upright, lower back down with control.
Repeat for the assigned number of reps.