Functional Fitness: WODs and Hyrox Prep
Training for Hyrox or just want to be able to chase your toddler without getting winded? I program functional WODs to build your engine for real life.
Preparing for Hyrox? This workout is for you. It combines running, rowing, wall balls, and broad jump burpees to simulate the demands of the competition. Your legs will give up.
Want to get better at broad jump burpees for Hyrox? This drill is a real burner and helps build the explosive power and speed you need for that station.
A tip for the sled push, especially for women with narrower shoulders. I share how I've adapted my form to feel more comfortable and efficient, which is a key part of Hyrox training.
Not your usual leg day. This lower body split for Hyrox prep includes barbell step-ups, plyo side jumps, and Zercher lunges to build serious leg strength and endurance.
A full Hyrox simulation workout: 5km of running, heavy sled pushes and pulls, weighted lunges, rowing, and wall balls. This is 50 minutes of pure mental and physical endurance.
A quick, high-intensity workout to dull the noise. This circuit includes wall balls, toes-to-bar, power cleans, burpees, and shoulder-to-overhead, finishing with the assault bike.
A doozy of a Hyrox-style workout. This one combines a run, dumbbell snatches, rowing, wall balls, and burpees to a plate. I hate rowing, but it's a necessary evil.
An action shot of me doing box step-overs during a fitness competition. This showcases the functional fitness movements that are common in these events.
A photo from a competition where I'm finishing a dumbbell shoulder-to-overhead lift. This captures the grit and determination required in competitive fitness.
Posing with my partner after a doubles fitness competition. It's all about stepping out of your comfort zone and seeing what you're capable of.
About Functional Fitness: WODs & Hyrox Prep
Hyrox prep isn't about looking perfect in the gym, it is about handling the chaos of life. Whether it is tweaking sled push form for narrower shoulders to avoid bicep pain, or managing your energy levels when you are running on zero sleep, my programming is built for women who want to be strong, not just small. It is high-intensity, efficient, and yeah, it is definitely going to burn.
Functional fitness is not just a buzzword here. It is about building an engine that supports your life, from the grocery run to the race track. My approach to WODs and Hyrox race prep strips away the excess. We focus on the big movers like squat cleans, deadlifts, and thrusters, combined with the conditioning required to sustain performance under fatigue.
Why this approach works for you
- Real-world conditioning: We use a mix of running, rowing, wall balls, and burpees to simulate the demands of events like Hyrox or just the general grind of motherhood.
- Technique first: I break down complex movements, including Olympic lifts, so you do not get injured. If your shoulders are narrower or your core is still recovering, we modify the movement to suit your anatomy, not the other way around.
- Efficiency: Most of these sessions are designed to be completed in 30 to 45 minutes. I know you do not have three hours to spend at the gym, so we maximize every minute.
Training for Hyrox?
If you are looking to compete, we treat it like a serious sport. We simulate the race environment with heavy sled pushes, lunges, and the rowing volume you need to build endurance. We also prioritize the mental grit required to keep moving when your legs are begging you to stop.
Whether you are a seasoned athlete or a postpartum mama getting back into lifting, we scale the intensity based on your actual capacity, not a generic chart. No fads, no starvation, just building the 'strong old lady body' for the long haul. Let us get to work.
Mrinalini Bakshi Sengupta
I am Mrinalini, and I am just a mom who hates the 'bounce back' narrative as much as you do. I build programs for women who want to lift heavy, run fast, and stay sane while wrangling kids. No fluff, just science and sweat.
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