Movements

A Air squatGymnastics A bodyweight squat to full depth. B Back squatBarbell Bar on your upper back, squat below parallel, stand tall. B Bench pressBarbell Lie on a bench and press the bar from your chest. B Box jumpGymnastics Jump onto a box and stand up fully. B BurpeeGymnastics Chest to the floor, then jump up with a clap overhead. B Burpee broad jumpHYROX stations A burpee followed by a long forward jump. C Chest-to-bar pull-upGymnastics A pull-up where your chest touches the bar. C CleanOlympic lifting Lift the bar from the floor to the front rack in one fast pull. D DeadliftBarbell Lift the bar from the floor to standing. D Double-undersCardio and engine Jump rope, the rope passes under your feet twice per jump. D Dumbbell snatchKettlebell and dumbbell Lift a dumbbell from the floor to overhead in one movement, one arm. F Farmers carryHYROX stations Walk with a heavy weight in each hand. F Front squatBarbell Bar on your shoulders in front, elbows high, full-depth squat. G Goblet squatKettlebell and dumbbell A squat holding a weight at your chest. H Handstand push-upGymnastics An upside-down push-up against a wall. K Kettlebell swingKettlebell and dumbbell Swing the kettlebell from between your legs to chest height or overhead. M Muscle-upGymnastics Pull up and transition over the bar or rings into a dip. O Overhead squatBarbell Squat with the bar locked out overhead. P PlankCore Hold a straight body line on forearms and toes. P Power cleanOlympic lifting A clean caught in a quarter squat. P Power snatchOlympic lifting A snatch caught high, above a parallel squat. P Pull-upGymnastics Hang from a bar and pull your chin over it. P Push jerkBarbell Dip, drive, then dip again under the bar and lock out overhead. P Push pressBarbell Dip and drive with the legs to help press the bar overhead. P Push-upGymnastics Lower your chest to the floor and press back up. R Ring dipGymnastics Lower and press yourself between rings. R RowCardio and engine Row on an erg: legs, then back, then arms. R RunCardio and engine Run the distance on the road, track or treadmill. S Sandbag lungesHYROX stations Walking lunges with a sandbag on your shoulders. S Single-undersCardio and engine Jump rope, one turn per jump. S Sit-upCore Lie on your back, sit all the way up, lie back down. S Ski ergHYROX stations Pull two handles down in a double-arm motion. S Sled pullHYROX stations Pull a weighted sled toward you with a rope, hand over hand. S Sled pushHYROX stations Push a weighted sled the full length of the lane. S SnatchOlympic lifting Lift the bar from the floor to overhead in one movement. S Strict pressBarbell Press the bar overhead with no leg drive. T ThrusterOlympic lifting A front squat straight into a press overhead. T Toes-to-barGymnastics Hang from a bar and bring both toes up to touch it. W Wall ballKettlebell and dumbbell Squat with a medicine ball, throw it to a target on the wall.