This 20-minute HIIT workout is designed specifically for hybrid athletes who want to build conditioning, muscular endurance, and work capacity using simple but brutal movements.
Designed by BOXROX Athlete Zach Yovan, this workout combines bodyweight exercises, wall balls, and dumbbells, the session mirrors the demands of HYROX-style racing and CrossFit-style conditioning, making it ideal for athletes who need to move fast under fatigue while maintaining good movement quality.
The workout is split into two circuits, performed continuously for time, keeping the heart rate high while challenging the legs, core, and shoulders throughout.
Watch the Workout
You can follow along with the full video here:
Workout Structure
Total Time: 20 Minutes
Format: 2 Circuits
Rounds: 8 Rounds per Circuit
Move through each circuit at a sustainable but challenging pace. The goal is to stay consistent across all rounds rather than burning out early.
Circuit 1
8 Rounds of:
- 10 Burpees
- 10 Wall Ball Slams
- 10 Russian Twists
This opening circuit elevates the heart rate quickly. Burpees drive cardiovascular demand, wall ball slams load the legs and shoulders, and Russian twists keep the core under constant tension.
Circuit 2
8 Rounds of:
- 10 Dumbbell Jump Squats
- 10 Thrusters
- 10 Dumbbell Reverse Lunges
Circuit two increases muscular fatigue, especially in the lower body. Jump squats add power and explosiveness, thrusters tax the full body, and reverse lunges challenge balance, coordination, and unilateral strength.
Who This Workout Is For
This session is ideal for:
- Hybrid athletes
- HYROX-style training
- CrossFit-style conditioning
- Anyone looking to improve muscular endurance, work capacity, and engine development
It’s a great option for athletes training for competition or anyone wanting a short, high-impact workout that delivers maximum results in minimal time.
Scaling Options
- Reduce reps to maintain intensity
- Use lighter dumbbells or wall balls
- Step back instead of jumping on jump squats
- Slow the pace slightly to preserve movement quality
The priority is consistent effort across all 20 minutes, not racing through the first few rounds.
Have fun!
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