Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Hybrid

Gym exercises for

Hybrid

Hyrox-style racing: run, push, pull, carry, repeat.

  • Sled, carry and lunge stations
  • Strength endurance
  • Running between stations

Live ranking · updated by evidence & ratings

Hybrid workout My tier list
S
Farmer's Carry
A
Sled Push
Treadmill Run
Bulgarian Split Squat
Trap Bar Deadlift
Kettlebell Swing
Walking Lunge
Rowing Machine
Sandbag Lunge
SkiErg
Sled Pull
Wall Ball
Burpee Broad Jump
Single-Leg Calf Raise
B
Incline Treadmill Walk
Pull-Up
Stationary Bike
Step-Up
Barbell Back Squat
Thruster
Air Bike
Jump Rope
Mountain Climber
Stair Climber
C
Backward Sled Drag
Dumbbell Snatch
Kettlebell Snatch
Devil Press
D
Battle Ropes
F
—

Full ranking

  1. 1S
    Farmer's Carry
    Accessory · Dumbbell
    No ratings yet
    85
    Research
    Lifters
  2. 2A
    Sled Push
    Conditioning · Other
    No ratings yet
    79
    Research
    Lifters
  3. 3A
    Treadmill Run
    Conditioning · Machine
    No ratings yet
    77
    Research
    Lifters
  4. 4A
    Bulgarian Split Squat
    Strength · Dumbbell
    No ratings yet
    75
    Research
    Lifters
  5. 5A
    Trap Bar Deadlift
    Strength · Barbell
    No ratings yet
    75
    Research
    Lifters
  6. 6A
    Kettlebell Swing
    Power · Kettlebell
    No ratings yet
    74
    Research
    Lifters
  7. 7A
    Walking Lunge
    Strength · Dumbbell
    No ratings yet
    74
    Research
    Lifters
  8. 8A
    Rowing Machine
    Conditioning · Machine
    No ratings yet
    71
    Research
    Lifters
  9. 9A
    Sandbag Lunge
    Conditioning · Other
    No ratings yet
    71
    Research
    Lifters
  10. 10A
    SkiErg
    Conditioning · Machine
    No ratings yet
    71
    Research
    Lifters
  11. 11A
    Sled Pull
    Conditioning · Other
    No ratings yet
    71
    Research
    Lifters
  12. 12A
    Wall Ball
    Conditioning · Other
    No ratings yet
    71
    Research
    Lifters
  13. 13A
    Burpee Broad Jump
    Conditioning · Bodyweight
    No ratings yet
    70
    Research
    Lifters
  14. 14A
    Single-Leg Calf Raise
    Protection · Dumbbell
    No ratings yet
    70
    Research
    Lifters
  15. 15B
    Incline Treadmill Walk
    Conditioning · Machine
    No ratings yet
    63
    Research
    Lifters
  16. 16B
    Pull-Up
    Strength · Bodyweight
    No ratings yet
    63
    Research
    Lifters
  17. 17B
    Stationary Bike
    Conditioning · Machine
    No ratings yet
    63
    Research
    Lifters
  18. 18B
    Step-Up
    Strength · Dumbbell
    No ratings yet
    63
    Research
    Lifters
  19. 19B
    Barbell Back Squat
    Strength · Barbell
    No ratings yet
    61
    Research
    Lifters
  20. 20B
    Thruster
    Strength · Barbell
    No ratings yet
    60
    Research
    Lifters
  21. 21B
    Air Bike
    Conditioning · Machine
    No ratings yet
    56
    Research
    Lifters
  22. 22B
    Jump Rope
    Conditioning · Bodyweight
    No ratings yet
    55
    Research
    Lifters
  23. 23B
    Mountain Climber
    Conditioning · Bodyweight
    No ratings yet
    55
    Research
    Lifters
  24. 24B
    Stair Climber
    Conditioning · Machine
    No ratings yet
    55
    Research
    Lifters
  25. 25C
    Backward Sled Drag
    Conditioning · Other
    No ratings yet
    50
    Research
    Lifters
  26. 26C
    Dumbbell Snatch
    Power · Dumbbell
    No ratings yet
    49
    Research
    Lifters
  27. 27C
    Kettlebell Snatch
    Power · Kettlebell
    No ratings yet
    43
    Research
    Lifters
  28. 28C
    Devil Press
    Conditioning · Dumbbell
    No ratings yet
    41
    Research
    Lifters
  29. 29D
    Battle Ropes
    Conditioning · Other
    No ratings yet
    38
    Research
    Lifters

From the research

⅓of the sports injuries in trials that added strength training. Stretching showed no protective effect.Lauersen et al., 2014 · Few strength-training trials; results were heterogeneous.

What are the best gym exercises for hybrid & fitness racing?

Right now Farmer's Carry ranks first, with an overall score of 85 from the research rubric. It’s followed by Sled Push and Treadmill Run. For the core of a programme, the top strength lift is Bulgarian Split Squat and the top power exercise is Kettlebell Swing. The best choice for you depends on your equipment and how it feels on your joints, which is why every exercise links to alternatives.

Why it ranks: A race station in its own right, and grip fails fast under fatigue.

How these scores are calculated →