My TOP Training Tips for your First Hyrox
Conquer your first Hyrox Race with these simple strategies.
Quotes I like:
“Get comfortable with being uncomfortable”
Hyrox is still very new in terms of training and programming. However, some of the elites athletes are starting to work things out.
Running -
Running is 50% of your Hyrox race and you need to spend time on your feet walking and running to build your base. Ideally, 1 hour or more hour.
Secondary Base Building Exercises
Stationary Bike
Incline Treadmill
Stair Master
Ergs
Spend time developing strength with compound movements.
Prime Movements
Squats or variations - Goblet, Front Squat, Bulgarian.
Bench Press, Push Ups, DB Bench Press, Seated Chest Press
Pull Ups, Lat Pull Down Seated Row, DB Row, Reverse Pulls Ups
Shoulder Press, DB Press, Landmine Press
Stations
Get comfortable with the stations. Practice your sled push and pull, and burpee technique.
Threshold Training
Use the erg’s to build your threshold power
Compromised Running
Once you have become adapted to the above start to combine your running with strength exercises and the ergs.
Run 500m
Walking Lunges 50m
Run 500m
Burpees x 25
Run 500m
Row 500m
Workouts From the Socials
Run / Lift
Rod