Rhino Hyrox Hybrid Engine
Rhino Program
Functional Fitness, Strength & Conditioning, Endurance, General Fitness, Functional TrainingHyrox/Hybrid Program is a performance-focused program designed for athletes who want to take their Hyrox and functional fitness to the next level. Built on the principles of Hyrox-specific training, this program combines strength, endurance, and functional skill development.
The Hybrid version is perfect for improving overall fitness, mastering Hyrox movements, and having fun! Workouts can be followed in a gym, box, or at home, with five weekly sessions of about 60–90 minutes.
Start your Hyrox/Hybrid journey absolutely FREE for 7 days today!
Warm-up
A
5 minutes Ski Erg easy 2 rounds: 10 Goblet Squat (10–14 kg / 22–30 lb) 10 Reverse Lunge 10 Hip Thrust 20 seconds Hollow Hold 30 seconds rest between rounds
B
Front Squat
4 x 5 @ 72 %
C
Bulgarian Split Squat
3 x 10
Engine
D
6×300m Run 1 minute rest between runs
Warm-up
A
5 minutes Row easy 2 rounds: 10 Push-ups 10 Inverted Row 10 Shoulder Taps 20 seconds Plank 30 seconds rest between rounds
B
Strict Press
5 x 5 @ 70 %
Superset – 4 rounds
C
10 Ring Dip 12 DB Bent Over Row (12/14 kg - 26/30 lb) 60 seconds rest between supersets
12 minutes EMOM
D
Minute 1: 10 KB Clean & Press (12–16 kg / 26–35 lb) Minute 2: 12 Burpee Box Jump Overs
Warm Up
A
5 minutes Bike easy 2 rounds: 10 Air Squat 10 Glute Bridge 10 Side Lunges 20 seconds Hollow Hold 30 seconds rest between roundss
Main
B
4×8 minutes Rowing Zone 2 2 minutes rest between sets
Warm-up
A
5 minutes Run easy 2 rounds: 10 Walking Lunge 10 Push-up Shoulder Tap 10 KB Deadlift (14–18 kg / 30–40 lb) 20 seconds Plank 30 seconds rest between rounds
AMRAP 25 minutes
B
600m Run 15 Wall Ball (9/6kg / 20/14lb) 15 Box Jump 10 Sled Push (light/moderate load) Rest 60 seconds if needed
HYROX Finisher
C
400m Farmer Carry (20–24 kg / 44–53 lb each hand) 15 KB Swing (16 kg / 35 lb) 500m Ski Erg Repeat 2 rounds
Warm Up
A
5 minutes Row / Bike easy 2 rounds: 10 Air Squat 10 Glute Bridge 10 Walking Lunges 20 seconds Hollow Hold 30 seconds rest
Zone 2
B
25–30 minutes easy Run / Bike / Row
Mobility – Hips & Calves
C
Couch Stretch 2×1 minute/side 90/90 Hip Rotation 2×10 reps Band Hip Flexor Stretch + Overhead Reach 1 minute/side Seated Banded Calf Stretch 2×45 seconds/side Tibialis Raise 2×15 30 seconds rest between exercises
Mike Rhino
I approached CrossFit in 2012 and I haven't stopped practicing it since. After years of training, I started incorporating hybrid/Hyrox-style workouts into my routine, and in 2019 I decided to create my own program aimed at everyone, from those who want to compete in national competitions to those who want to keep fit while having fun.
When you join a team you’re getting more than programming, you’re joining an online community.
Rhino Hyrox Hybrid Engine
Rhino Hyrox Hybrid Engine
Rhino Hyrox Hybrid Engine
