Play circuits for kids

Ground rules

• An adult is always watching. No exceptions.
• Bodyweight and light, soft objects only. No barbells, no loaded sleds, no heavy weights.
• Short bursts with plenty of rest and water. Warm up first and cool down after.
• The child decides how many reps, and can stop at any time. Never time kids against each other.
• Praise effort and laughter, not speed. Stop in hot weather or if a child feels dizzy, unwell or in pain.
• Kids already need around 60 minutes of play-based activity a day (WHO, CDC). A circuit is one fun way to get some of it.

The Mini HYROX game

Real HYROX alternates a 1 km run with eight stations. The kids version swaps each run for a short dash (20–30 steps, or one lap of the yard) and each station for a play move:

1. 1Ski arms — reach up high and pull down like a skier, 10 times.
2. 2Push the box — push a light, empty cardboard box across the floor.
3. 3Pull the box — pull the same box back with a scarf or soft rope.
4. 4Frog jumps — jump forward like a frog, about 8 jumps.
5. 5Row the boat — sit on the floor and pretend to row, 10 times.
6. 6Carry the treasure — carry a light bag or soft toy across the room.
7. 7Bear walk — walk on hands and feet, or take big slow steps with arms up.
8. 8Target toss — toss a soft ball at a mark on the wall, 10 times.

Do as many stations as the child wants, in any order. Finishing is a party, not a race.

The "Game of the Day"

CrossFit mixes lots of different movements. A kid-sized version is a short game of three rounds of:

• 5 star jumps
• 5 bunny hops
• 5 "sit like a frog" squats
• Balance on one foot for 5 seconds each side

Change one move each day to keep it fresh. Cheer for every round.