Hyrox is a rapidly growing fitness event and competition that challenges participants in various physical and mental disciplines. Inspired by the word "hybrid" (combining different elements), Hyrox combines functional exercises, endurance, and strength challenges to create a unique and comprehensive fitness experience. It's designed to push athletes to their limits and test their all-around fitness levels.
The Hyrox workout consists of:
To train for a Hyrox event a huge amount of focus needs to be on running segments. A Hyrox event is made up of 8K worth of running in 1K intervals. This means that the run is the place where the race can be won or lost.
An 8 week Training programme we have adopted here in the build up to Hyrox is as follows:
Monday - Weights Workout
4 sets 12/10/8/6 (Superset the exercises)
Exercises:
Bench Press
Bent Over Row
Deadlift
Military Press
Barbell Squats
Dips
Lunges
Pull Ups
Tuesday - Fast Paced Running
1k warm up with dynamic stretching.
500m Runs with 60 seconds rest (4-6 sets)
1k runs followed by 90 second rest (4-6 sets)
This session should be between 7k-10k including the warm up.
(Focus on maintenance of splits rather than bursting out the blocks with the first one and then all subsequent times being a lot slower)
Wednesday - Weights Workout
4 sets Reps 15/10/5/3
Box Step Ups
Deadlift
Barbell Thrusters
Seated Row
Reverse Lunges
Lat Pull Downs
Thursday - Slow paced run (Zone 2) Between 15k -20k
Friday - Hyrox Workout
Here we would mix the workout up each week but focus on areas of weakness in the Hyrox.
So in our case Wall balls and Burpee Jumps are our weakest exercise. Practising working these under fatigue and lack of oxygen will help you when it comes to race day. We always make sure there is a running element in there, along with at least 2 stations from the Hyrox event.
Example
- 500m Run
- 50 Wall Balls
- 500m Row
- 50m Burpee Jumps
Repeat 5 times
Saturday - Compromised Hill Running
1k Hill run x (50 air squats OR 50 Lunges OR OR 25 Jump Squats OR 25 Jump Lunge) - The hill run can be outdoor or on a steeper incline on the treadmill.
8 sets
Sunday - Rest Day (Stretch and mobilise)
In week 4 and week 8 test yourself with the full Hyrox simulation. This is so you can understand how each section feels and flows following on from the runs.
Use Sunday as a full rest day. Listen to your body. If you feel that you need additional recovery, get in an ice bath, sports massage, hot and cold therapy etc.
This training programme is intense but it is designed for athletes to look at competing for a solid time.