{"id":115566,"date":"2026-05-11T05:00:00","date_gmt":"2026-05-11T03:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/?p=115566"},"modified":"2026-05-14T23:28:47","modified_gmt":"2026-05-14T21:28:47","slug":"amrap-hybrid-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/amrap-hybrid-workout\/","title":{"rendered":"Workout of the week:\u00a045-min AMRAP Hybrid workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS <\/strong>\/ AMRAP Hybrid workout \/ 45 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Sandbag, medicine ball, rowing machine &amp; gym mat<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hybrid training has taken the fitness world by storm<\/strong>. If this name doesn&#8217;t ring a bell, you&#8217;ll probably recognise it by its most competitive format: <strong>Hyrox<\/strong>. <strong>If you\u2019ve been thinking about giving it a try, there are two things you can do: talk with your local EVO club and make sure you&#8217;re preparing for it.<\/strong><\/p>\n\n\n\n<p>Start now with this <strong>45-minute AMRAP Hybrid workout<\/strong>. It includes <strong>6 exercises<\/strong> inspired by the movements you\u2019ll face in a Hyrox race, each with a <strong>different number of reps<\/strong>. The goal is simple: <strong>complete as many rounds as possible in 45 minutes, keeping rest to a minimum.<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Burpee &#8211; 5x<\/li>\n\n\n\n<li>Sandbag lunges &#8211; 10x<\/li>\n\n\n\n<li>Wall balls &#8211; 15x<\/li>\n\n\n\n<li>Row &#8211; 20x<\/li>\n\n\n\n<li>Squat jumps &#8211; 25x<\/li>\n\n\n\n<li>Sit-ups &#8211; 30x<\/li>\n<\/ol>\n\n\n\n<p><strong>Ready? Let&#8217;s do this!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.ch\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en.png\" alt=\"evo ch standard sales campaign blog en\" class=\"wp-image-114609\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>6 exercises<\/li>\n\n\n\n<li>Different reps<\/li>\n\n\n\n<li>AMRAP &#8211; as many rounds as possible<\/li>\n\n\n\n<li>Little to no rest<\/li>\n\n\n\n<li>Equipment: Sandbag, medicine ball, rowing machine &amp; gym mat<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>As many rounds as possible<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; Burpee<\/h3>\n\n\n\n<p><strong>5 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start in a standing position and engage the core.<\/li>\n\n\n\n<li>Begin the movement by quickly bending down, reaching your hands towards the floor in front of your feet.<\/li>\n\n\n\n<li>As you do this, simultaneously jump, bring your legs back and land on the floor in a push-up position.<\/li>\n\n\n\n<li>Perform a push-up and, on the way up, drive the hips up rapidly and jump into a squat position.<\/li>\n\n\n\n<li>Return to upright and repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n\u00a0 <iframe\n\u00a0 src=\"https:\/\/www.youtube.com\/embed\/-0PijehueIE?si=BqZK-IiGap9ojSRO\"\n\u00a0 title=\"YouTube video player\"\n\u00a0 allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0 referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0 allowfullscreen\n\u00a0 loading=\"lazy\"\n\u00a0 style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 \u2013 Sandbag lunges<\/h3>\n\n\n\n<p><strong>10 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand upright, holding the sandbag securely at shoulder level.<\/li>\n\n\n\n<li>Engage your core and keep your chest lifted.<\/li>\n\n\n\n<li>Step forward into a lunge, lowering your back knee toward the floor while keeping the front knee aligned over the toes.<\/li>\n\n\n\n<li>Push through the front heel to return to standing.<\/li>\n\n\n\n<li>Alternate legs and repeat until all reps are completed.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n\u00a0 <iframe\n\u00a0 src=\"https:\/\/www.youtube.com\/embed\/nJPugVN5YaM?si=6SLjVyL1A-v_cpIb\"\n\u00a0 title=\"YouTube video player\"\n\u00a0 allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0 referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0 allowfullscreen\n\u00a0 loading=\"lazy\"\n\u00a0 style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 \u2013 Wall balls<\/h3>\n\n\n\n<p><strong>15 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand facing a wall, holding a medicine ball at chest height with feet shoulder-width apart.<\/li>\n\n\n\n<li>Lower into a squat, keeping your chest upright and knees tracking over your toes.<\/li>\n\n\n\n<li>Drive through your heels to stand explosively and throw the ball to the target on the wall.<\/li>\n\n\n\n<li>Catch the ball as it drops and move directly into the next squat.<\/li>\n\n\n\n<li>Repeat for reps.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n\u00a0 <iframe\n\u00a0 src=\"https:\/\/www.youtube.com\/embed\/WJmE5GWpU4M?si=xFD0kcb1K8XCBnrt\"\n\u00a0 title=\"YouTube video player\"\n\u00a0 allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0 referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0 allowfullscreen\n\u00a0 loading=\"lazy\"\n\u00a0 style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; Row<\/h3>\n\n\n\n<p><strong>20 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Secure your feet on the pads and tighten the straps.<\/li>\n\n\n\n<li>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.<\/li>\n\n\n\n<li>Begin the movement by pushing through your feet, extending your legs first while keeping your arms straight.<\/li>\n\n\n\n<li>As your legs straighten, lean your torso slightly back and pull the handle toward your lower chest, elbows close to your sides.<\/li>\n\n\n\n<li>To return, extend your arms first, then hinge your torso forward, and finally bend your knees to slide back to the starting position.<\/li>\n\n\n\n<li>Maintain control throughout and repeat for smooth, continuous strokes.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n\u00a0 <iframe\n\u00a0 src=\"https:\/\/www.youtube.com\/embed\/-ld1D9nQW40?si=WCF_adPgetHRPoUj\"\n\u00a0 title=\"YouTube video player\"\n\u00a0 allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0 referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0 allowfullscreen\n\u00a0 loading=\"lazy\"\n\u00a0 style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5 &#8211; Squat jumps<\/h3>\n\n\n\n<p><strong>25 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Find some space and stand with feet hip-width apart. Engage the core and set the shoulders slightly, ready for movement.&nbsp;<\/li>\n\n\n\n<li>Quickly bend the knees and hips (to about a \u00bc squat position) as you move the arms backwards. Keep the knees over the toes throughout this part.<\/li>\n\n\n\n<li>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.&nbsp;<\/li>\n\n\n\n<li>Keep the core tight and remain balanced as you land, allowing the knees and hips to bend slightly to absorb the force.&nbsp;<\/li>\n\n\n\n<li>Reset the body and repeat.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n\u00a0 <iframe\n\u00a0 src=\"https:\/\/www.youtube.com\/embed\/BIvyynTJcXM?si=0xxFv3-I5Y6sGvqP\"\n\u00a0 title=\"YouTube video player\"\n\u00a0 allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0 referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0 allowfullscreen\n\u00a0 loading=\"lazy\"\n\u00a0 style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6 &#8211; Sit-ups<\/h3>\n\n\n\n<p><strong>30 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lie on your back with your knees bent and feet flat on the floor. Cross your arms over your chest.<\/li>\n\n\n\n<li>Engage your core and exhale as you lift your upper body towards your knees.<\/li>\n\n\n\n<li>Once you\u2019re sitting upright, lower back down with control.<\/li>\n\n\n\n<li>Repeat for the assigned number of reps.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n\u00a0 <iframe\n\u00a0 src=\"https:\/\/www.youtube.com\/embed\/DslXjTU88jo?si=CXHgF1cg1M_A6j_-\"\n\u00a0 title=\"YouTube video player\"\n\u00a0 allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0 referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0 allowfullscreen\n\u00a0 loading=\"lazy\"\n\u00a0 style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">AMRAP Hybrid workout: completed. Time to pick your next challenge.<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.ch\/en\/blog\/move\/300-reps-metabolic-strength-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">300-reps metabolic strength workout<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/en\/blog\/move\/30-min-chest-and-back-superset-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">30-min chest and back superset workout<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/en\/blog\/move\/25-min-smith-machine-upper-body-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">25-min Smith machine upper-body workout<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/en\/blog\/move\/30-min-kettlebell-pyramid-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">30-min kettlebell pyramid workout<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/en\/blog\/move\/20-min-shoulder-and-legs-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">20-min shoulder and legs workout<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/en\/blog\/move\/30-minute-upper-body-strength-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">30-min upper-body strength workout<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/en\/blog\/move\/30-min-unilateral-back-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">30-min unilateral back workout<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/en\/blog\/move\/25-min-smith-machine-lower-body-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">25-min Smith machine leg workout<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/en\/blog\/move\/20-min-emom-upper-body-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">20-min EMOM upper-body workout<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/en\/blog\/move\/30-min-arm-strength-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">30-min arm strength workout<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/en\/blog\/move\/20-min-lower-chest-strength-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">20-min lower-chest strength workout<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/en\/blog\/move\/15-min-hiit-push-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">15-min HIIT push workout<\/a>&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/trial.evofitness.eu\/ch\/?lang=en&amp;utm_source=website&amp;utm_medium=blog-banner&amp;utm_campaign=trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male.png\" alt=\"evo at trial cta 1day blog male\" class=\"wp-image-114637\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male.png 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS \/ AMRAP Hybrid workout \/ 45 minutes Equipment: Sandbag, medicine ball, rowing machine &amp; gym mat Hybrid training&#8230;<\/p>\n","protected":false},"author":5,"featured_media":115634,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"103","_seopress_titles_title":"Workout of the week: 45-min AMRAP Hybrid workout","_seopress_titles_desc":"Preparing for Hyrox? This 45-min AMRAP Hybrid workout helps you build strength and endurance for  the race.","_seopress_robots_index":"","_seopress_analysis_target_kw":"AMRAP Hybrid workout","footnotes":""},"categories":[103],"tags":[2975,3259,3260,3261,126,1533],"class_list":["post-115566","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-wow-4","tag-amrap-hybrid-workout-2","tag-amrap-workout-2","tag-hybrid-training-2","tag-workout","tag-workout-der-woche-2"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/115566","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=115566"}],"version-history":[{"count":2,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/115566\/revisions"}],"predecessor-version":[{"id":115654,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/115566\/revisions\/115654"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/115634"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=115566"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=115566"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=115566"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}