Get Hyrox-Ready, at Home

The buzzy competition is taking over cities across the U.S. The following circuit-created by Hyrox champion Daria Daspin, head coach at the Training Lab NYC-gives you a taste of the endurance and functional strength it takes to tackle the real thing. You can do it three ways:

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1 Jump Rope

HOW TO: Hold a jump rope handle in each hand with the rope behind you, handles at sides, elbows relaxed. Engage core and glutes and use wrists to swing the rope up and forward, and jump lightly on the balls of your feet as it passes under, landing softly and finding a steady rhythm. Do 100 reps.

THE GAINS: Jump rope effectively raises your heart rate, mimicking the aerobic conditioning you get from running, Daspin says. "It's particularly useful for boosting heart-lung efficiency and enhancing stamina under fatigue, while building explosive power in your calves, quads, hamstrings, and glutes."

2 Dumbbell Thruster