Three conditioning blocks. Three minutes of recovery between each.
- Block 1
- 200m row, 10 wall balls, 10 burpees
- Block 2
- 15 cal ski, 20m sled push
- Block 3
- 100m farmers carry, 10 sandbag lunges
Sprint Finds Your Top End.
What is HYROX Sprint?
HYROX Sprint is REP’s high-intensity conditioning class. Over 60 minutes you work through short, timed efforts on sleds, ergs, carries and strength work: push hard, recover briefly, go again. It is a different kind of conditioning from Engine: less about one long effort, more about working at a higher intensity again and again.
What Happens in a Sprint Class?
The workouts change every session, but the structure stays familiar.
- ~10 minutes
Warm-Up
Raise your heart rate and prepare for the movements you will be doing in the session.
- ~5 minutes
Brief and Set-Up
Your coach takes you through the workout, explains each block and helps you choose appropriate loads or variations. You know what you are doing before the first clock starts.
- ~40 minutes
The Conditioning Blocks
The main part of the session, split into two or three timed blocks. Each block has a different format, focus and challenge. You work hard, recover, then move on to the next.
- ~5 minutes
Cool-Down
Bring your heart rate down and finish the session.
What to Expect from Sprint
-
Higher-Intensity Conditioning
Short blocks with limited recovery let you work at a higher intensity again and again, training your ability to perform when the effort gets demanding.
-
Pacing
Timed formats like AMRAPs and EMOMs teach you how to manage your effort, so you work consistently instead of burning out early.
-
Progress You Can Measure
Many Sprint workouts give you something concrete to track: rounds, reps, distance or time. When a format comes back around, you have a clearer way to see how your performance has changed.
Frequently Asked Questions
What is an AMRAP?
AMRAP stands for As Many Rounds As Possible. You repeat a set list of movements for a fixed amount of time and see how much work you can complete before the clock stops.
What is an EMOM?
EMOM stands for Every Minute, On the Minute. At the start of each minute you complete a set amount of work, and whatever time remains becomes your recovery before the next minute begins.
Is HYROX Sprint HIIT?
Broadly, yes. Like HIIT, Sprint uses short periods of hard work followed by limited recovery. The difference is the training: rather than a studio-style bodyweight circuit, you work with sleds, ergs, carries and loaded movements.
Is HYROX Sprint Suitable for Beginners?
Yes. Every session is coached, and weights, movements and targets can be adjusted based on your experience and fitness level. You work through the same class structure as everyone else, at a level that suits you.
How is Sprint Different from HYROX Engine?
Engine focuses on longer, sustained efforts that build endurance and work capacity. Sprint focuses on shorter, higher-intensity efforts repeated across timed blocks. Many members include both as part of their weekly training.
How Long is a Sprint Class?
Each class runs for around 60 minutes from warm-up to cool-down. The main workout is typically split into two or three timed conditioning blocks.
How Often Should I Do Sprint?
That depends on your current training and recovery. For many people, one or two Sprint sessions a week works well alongside strength training and other forms of conditioning. If you are unsure how to structure your training, speak to a REP coach.
Where Can I Do an Interval Class in TTDI?
At REP HYBRID, inside Glo Damansara in Taman Tun Dr Ismail (TTDI). The class is HYROX Sprint. Glo Damansara sits on the edge of the Damansara neighbourhoods, so it is a straight run from Damansara Utama, Damansara Kim, Damansara Jaya, Bandar Utama and Mutiara Damansara, and easy to reach from Petaling Jaya and wider KL.