--- title: "Hyrox Training & Functional Fitness for Moms in Bengaluru" description: "Stop shrinking and start building power. I help moms master functional movements, WODs, and Hyrox race prep with real-life, sustainable programming." canonical: https://mytribe.in/fit.with.coach.m/women-s-strength-conditioning/functional-fitness-wods-hyrox-prep last_updated: 2025-08-31 --- # Functional Fitness: WODs and Hyrox Prep Tribe Verified · Coaching moms through Hyrox and beyond. By [Mrinalini Bakshi Sengupta](https://mytribe.in/fit.with.coach.m) · Online across India & sessions across Bengaluru · ₹6,000 per month (estimate) Part of [Women's Strength & Conditioning](https://mytribe.in/fit.with.coach.m/women-s-strength-conditioning). [View full gallery](https://mytribe.in/fit.with.coach.m/women-s-strength-conditioning/gallery) 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. ## Photos and videos - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6ecc1444-35fe-495d-ae21-200f9a064bd3) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc56c445-2957-4ba7-944d-e37d1df93190) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/99a40db0-b80a-422b-8a17-d6bd2bfda6d6) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/781796b0-d111-48ae-b239-7777d0c2f586) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/20bdd5a0-8e40-4636-af38-851c5004691a) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1076642e-b497-4dd8-8e2d-703fc2636203) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0711a762-ab99-44e8-8e81-22ee4b23b3fe) - ![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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e15ae8ba-8f5e-4c57-92fa-318194323879) - ![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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/560694c7-06be-4b4b-a456-24428dc7a020) - ![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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f40310e7-8710-4c2c-a7cb-f19dbf35c31d) - ![Flexing with my partner at the Cult Unbound Championship. This shows the fun and camaraderie of competing alongside other strong women.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3b0a2f23-16e0-444e-96d4-47e68103a490) - ![A shot of me mid-sled push during a competition. This is one of the toughest events and requires pure leg drive and mental toughness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/77577820-10f0-46dc-b198-1b2ce60c9ed9) - [Video: A fun but tough workout combining box step-overs, burpee pull-ups, deadlifts, thrusters, toes-to-bar, and devil's presses. This is a full-body metcon that will leave you breathless.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6c3661bf-7eba-4403-99f9-d60049cdbb0e) - [Video: A weekend team WOD that will take 15 business days to recover from. This workout has a brutal rep scheme of clusters, squat cleans, and shoulder-to-overhead, paired with gymnastics.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/270b6c52-50c0-4ddc-a202-653738b5d86b) - [Video: Monday midline madness. This core-focused metcon combines squat cleans with hollow rocks to absolutely smoke your midline.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ecede3a-063d-4a18-a4dd-84e63518e0df) - [Video: A 10-round EMOM (Every Minute On the Minute) workout with a dumbbell complex of deadlifts, hang power cleans, and thrusters. It's fun, but you might not recognize yourself after.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d7f428f3-286b-48d1-b0fd-fe05f71777fc) - [Video: Day 2 of my Christmas countdown series. A long, chipper-style workout with thrusters, pull-ups, power cleans, toes-to-bar, deadlifts, and more. A 45-minute burner.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/03c41f4d-ad49-41a2-ab22-9539ed81eee0) - [Video: Day 1 of my Christmas countdown. A spicy 7-round workout with single-arm thrusters, kettlebell swings, and renegade rows.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/267a076e-f9b5-4b3d-a238-1fe9285c136c) - [Video: My first conditioning piece after a 15-day break. A 10-round workout of burpees, thrusters, toes-to-bar, and power cleans. I was completely gassed, but it felt good to move.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5f0c5d47-6bc9-4f78-85c4-8bb643ecf2a6) - [Video: A rainy day team WOD. A "You Go, I Go" format with 10 rounds of calories on a machine, toes-to-bar, wall balls, power cleans, and muscle-ups. Earned, not given.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aad28164-9e54-446d-996f-faa114ec5992) - [Video: Carnage. A simple but brutal workout that left us leveled and humbled. This is what pushing your limits looks like.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d42ae902-7578-449b-bd00-36f03d6364cf) - [Video: An upper body pump workout. A ladder of power cleans from 1 to 10, with 10 hand release push-ups and 50 double-unders after each round. Your arms will be on fire.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/477c11c8-9b3f-42e6-b39a-9f32bf158784) - [Video: A partner workout with superhero vibes. This shows the fun and energy of training with a friend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/79f0902f-4426-409e-9212-67a824f885ea) - [Video: A grippy plate workout that is deceptively spicy. 10 rounds of plate ground-to-overhead, overhead lunges, and toes-to-bar.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7445565-423a-4bd8-9dcf-e7f332858202) - [Video: A 20-round workout that hits the bullseye. This circuit of heavy power cleans, box jumps, and toes-to-bar is short, intense, and effective.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85c076f2-7641-47fd-8d71-9f12f4108668) - [Video: Embrace the grind. A long, sweaty, gritty workout with a descending rep scheme of double-unders, hang power cleans, push presses, lunges, and sit-ups.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/30356772-ea6a-4f41-bc22-3a1a6e016d5c) - [Video: I call this part of my life redemption. A 10-round conditioning piece with burpees, dumbbell thrusters, toes-to-bar, and dumbbell cleans. A great workout for when you want to push into the pain cave.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1cf18b08-2faf-43c8-8184-ff5b6a1ee53d) - [Video: A quick and effective WOD with a barbell complex of deadlifts, power cleans, front squats, and thrusters. Give it a go when you're short on time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8cbef5a6-b63f-4b42-a26d-ad3136688ea7) - [Video: Not every day is full of motivation, but we persevere. A workout of rowing, double-unders, and deadlifts on a day when we just had to show up and get it done.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a27852b6-b63c-4dd2-b431-e181759311eb) - [Video: A 15-minute AMRAP (As Many Rounds As Possible) that left us crawling for a high five. This workout was for the CrossFit Open, a time to be part of a larger community all hurting together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3b9797dc-bc82-48ea-afd1-f5b3e6c8a32c) - [Video: A partner WOD with 10 rounds of suffering. This workout combined push jerks, squat cleans, and thrusters. The weight was hell, but it was a good burn.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a848b327-ba90-44e5-b6a1-e455a7dc8e93) - [Video: A "F*ck You Friday" partner workout. 20 rounds of deadlifts, thrusters, and burpee box jumps over. Complete and utter pain cave.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/52004b59-3ef7-4209-b3bc-e62e81b7b584) - [Video: 7 rounds of hell. This workout has it all: hang power cleans, front squats, shoulder-to-overhead, burpees, toes-to-bar, pull-ups, and rowing. Brutal is the only word.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/65717198-2880-4b2c-aa1a-00b04e627bc3) - [Video: The "Snowman from Hell" workout. A descending ladder of a dumbbell complex (push-up, renegade row, squat clean, shoulder-to-overhead) with a 200m run after each round.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b6168f25-f6cf-4052-8425-b48fef3de410) - [Video: A metabolic conditioning day to challenge my lungs, heart, and endurance. This workout is 3 rounds for time of deadlifts, pull-ups, front squats, and burpees.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/99180c8b-1fd9-4ae6-a032-a03e5c23e42b) ## 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. ## About 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. [See all of Mrinalini Bakshi Sengupta's services](https://mytribe.in/fit.with.coach.m) ## More from Women's Strength & Conditioning by Mrinalini Bakshi Sengupta - [Featured](https://mytribe.in/fit.with.coach.m/women-s-strength-conditioning/featured) - [The Postpartum Journey: Stronger Than Ever](https://mytribe.in/fit.with.coach.m/women-s-strength-conditioning/the-postpartum-journey-stronger-than-ever) - [Real Talk: Mindset, Myths & Motherhood](https://mytribe.in/fit.with.coach.m/women-s-strength-conditioning/real-talk-mindset-myths-motherhood) - [Master the Barbell: Strength & Olympic Lifting](https://mytribe.in/fit.with.coach.m/women-s-strength-conditioning/master-the-barbell-strength-olympic-lifting) - [Skill School: Your First Pull-up, Push-up & More](https://mytribe.in/fit.with.coach.m/women-s-strength-conditioning/skill-school-your-first-pull-up-push-up-more) - [No Gym, No Problem: Home & Bodyweight Workouts](https://mytribe.in/fit.with.coach.m/women-s-strength-conditioning/no-gym-no-problem-home-bodyweight-workouts) - [Build Your Foundation: Core & Glute Strength](https://mytribe.in/fit.with.coach.m/women-s-strength-conditioning/build-your-foundation-core-glute-strength) - [The Misfit Crew: Our Community In Action](https://mytribe.in/fit.with.coach.m/women-s-strength-conditioning/the-misfit-crew-our-community-in-action) - [About Me & My Coaching](https://mytribe.in/fit.with.coach.m/women-s-strength-conditioning/about-me-my-coaching) ## More services by Mrinalini Bakshi Sengupta - [Pre & Postnatal Fitness Coaching](https://mytribe.in/fit.with.coach.m/pre-postnatal-fitness-coaching) - [Nutrition Coaching for Sustainable Results](https://mytribe.in/fit.with.coach.m/nutrition-coaching-for-sustainable-results) ## Similar work from other experts - [Engine Building & Metcon Training](https://mytribe.in/coachrohitcf/fitness-competition-preparation/engine-building-metcons) by Rohit Chaudhary · Fitness Competition Preparation · At CrossFit boxes in Bengaluru & New Delhi - [Functional Fitness & WODs Coaching in Bengaluru](https://mytribe.in/bhaski.fit/personal-fitness-training/functional-fitness-wods) by Bhaskar Bhaski · Personal Fitness Training · Online sessions, client locations across Bengaluru, and studios in Indiranagar & Sadashiva Nagar - [High-Intensity Functional Conditioning Protocols](https://mytribe.in/naresh_alphaa/sports-performance-coaching/high-intensity-functional-conditioning) by Naresh Yadav · Sports Performance Coaching · Coaching at Srirampura studio or at your facility in Bengaluru - [Functional & CrossFit Style Workouts for Women in West Delhi](https://mytribe.in/ppretty_looks/strength-conditioning/functional-crossfit-style-workouts) by Pretty Looks · Strength & Conditioning · Available online and at studio in Ashok Nagar, New Delhi - [CrossFit and Functional Fitness Training](https://mytribe.in/apuorva.sinha/strength-and-conditioning-coaching/crossfit-functional-fitness) by Apuorva Sinha · Strength and Conditioning Coaching · Available online and for in-person sessions across Bengaluru & Mumbai - [Functional Fitness Training in Gurugram](https://mytribe.in/coach_rishabh31/crossfit-functional-fitness/functional-fitness-in-action) by Rishabh Grover · CrossFit & Functional Fitness · Online & in-person at Adapt Fitness Club, Gurugram ## Book To book Mrinalini Bakshi Sengupta, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hey%20Mrinalini%2C%20I%20saw%20your%20Functional%20Fitness%20and%20Hyrox%20prep%20on%20mytribe.%20I%20am%20looking%20to%20get%20back%20into%20training%E2%80%94can%20we%20chat%20about%20what%20fits%20my%20schedule%3F)