Hyrox Station Circuit — Full Simulation
Race-day station simulation. Sled push, sled pull, rower, burpee broad jump, wall-ball pattern, farmers carry, sandbag lunge, KB swing — run in race order at threshold. Builds Roxzone resilience. ~50 min.
Estimated session
- Movements 8
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Sled Push Station 1. ~25 m heavy push, low drive angle, unbroken. 2 × 1:00 · rest 45s | 2 | 1:00 | 45s |
| 02 | Sled Row Station 2 — sled-pull substitute (rope sled pull, hand-over-hand). ~25 m. 2 × 1:00 · rest 45s | 2 | 1:00 | 45s |
| 03 | Rowing Stationary Station 3. 1000 m row at threshold pace, steady stroke rate. 1 × 4:00 · rest 45s | 1 | 4:00 | 45s |
| 04 | Burpee Station 4 — burpee broad jump substitute. Steady cadence, full extension. 1 × 1:30 · rest 45s | 1 | 1:30 | 45s |
| 05 | Rowing Stationary Station 5 — SkiErg substitute (no ski-erg id). 1000 m, drive from the lats. 1 × 4:00 · rest 45s | 1 | 4:00 | 45s |
| 06 | Farmers Walk Station 6. ~200 m carry, no drops — grip pacing is the test. 1 × 1:30 · rest 45s | 1 | 1:30 | 45s |
| 07 | Bodyweight Walking Lunge Station 7 — sandbag lunge (load if a bag is available). ~100 m. 1 × 1:30 · rest 45s | 1 | 1:30 | 45s |
| 08 | Kettlebell Thruster Station 8 — wall-ball substitute (squat-to-overhead). Final push to RPE 9. 1 × 1:30 · rest 0s | 1 | 1:30 | 0s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Threshold race-sim: hold RPE 8 across all eight stations in order; only the final station tips to RPE 9. Target even splits — if station 1–2 pace forces a break before station 6, the loads/effort were too high; cut load next round. Sled load = heaviest you can move unbroken per length; stalling mid-length means drop load. Honor the listed transition rest only (it doubles as Roxzone pacing). Substitutes are pre-set per station; match each sub's load to the same RPE 8 target. Highest-cost session of the week — do not pair with another hard metcon same day.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Hyrox Station Circuit — Full Simulation template?
Threshold race-sim: hold RPE 8 across all eight stations in order; only the final station tips to RPE 9. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Hyrox Station Circuit — Full Simulation, and how long does it take?
Hyrox Station Circuit — Full Simulation runs 8 movements and about 10 working sets, roughly 40 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Full Simulation version different?
Hyrox Station Circuit — Full Simulation is the full simulation cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
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