Training for Hyrox: Part 2

Compromised Running, a Key Component to Hyrox Racing

There is a saying in 400m running when you are in the home straight, you can see the finish line and your legs feel like lead. “Then the bear jumped on my back”

🏃‍♂️ 🏃‍♀️In Part 1, I outlined the importance of running as part of your Hyrox race preparation. In Part 2, I dive into compromised running. Compromised running is what it sounds like. Running when your legs have been compromised and feel heavy.

🏋️ In its most basic form, you perform an exercise and then run. This could be any exercise, lunges, wall balls, squats, burpees, box jumps, etc. Any exercise that taxes your legs before you run.

This is tough for a lot of people, even good runners. The fatigue caused by heavy sled pushes or walking lunges makes it very challenging to go straight into a run.

How to train for compromised running.

When it comes to compromised running no set method will work better than another method. It is a matter of training your body over time to adapt. In my interview with Sam Bilbie, a Hyrox World Champion and great runner, Sam said “It is something I still find extremely difficult.”

There is no magic to this one, just practice and repetition. I recommend not doing too many sessions of compromised running per week when starting your Hyrox training. Too many sessions will likely mess with your running program. If you are just beginning, add 1 session per week after 4-6 weeks of running.

Start small. Add 1 extra round, additional distance or reps each week.

Week 1 - 3-5 rounds of 300m run followed by 15 wall balls.

Week 2 - 3-5 rounds 400m run followed by 20 wall balls

Week 3 - 3-5 rounds 500m followed by 25 wall balls.

As you get stronger and build more endurance you can continue to add exercises and rounds working up to longer AMARPS (As many rounds as possible) in a set time of 45mins - 60mins.

This is one of my favourite sessions.

20-45min AMRAP (depending on your fitness)

400m run 

20 -wall balls 4/6kg

20 - burpee over bag or BJ

20 - 20kg ball over the shoulder or 5 Tyre Flips  

Get after it and embrace the discomfort. It’s going to hurt no matter what.