Training for your first Hyrox: Part 3
Strength Endurance - Maintaining a sustained workload over an extended period
Part 3: If you’ve made it this far, you must be serious about your first Hyrox. 🤜🏼 Let’s get after it.
As you round the corner after the 4th run, your lungs feel like they are about to explode, your quads are burning and you look up at the sign above that says “BURPEES”. You ask yourself, have I done the work? Well, you're about to find out.
Strength endurance can be defined as the ability to maintain a sustained workload over an extended period of time. Hyrox is the ultimate strength endurance test. If you have put in the miles running, but not spent time training specific strength endurance exercises like burpees or lunges, things could get ugly.
Build a Strong Foundation:
Start your journey with basic exercises and gradually increase the intensity to lay the groundwork for Hyrox-specific training.
Start small and build up. Add static lunges and stepping lunges (forward and backwards) into your workouts.
Progressing to Hyrox-Specific Training:
As you advance, integrate lunges, wall balls, and burpees into your workouts.
Use these exercises as part of your warm-up to increase reps and prime your system for your workout.
Sample Workout Structure:
Warm-Up: Before an easy bike or treadmill run, include sets of wall balls to activate your muscles. 2 x 10-20 reps
Breaking down the movement
Break down complex movements like burpees into simpler components, such as hand-release push-ups and box jumps.
Burpees: - HR Push-Ups + Box Jumps: Perform 5 sets of 10 reps each.
Lunges: - Explore variations such as static lunges, step lunges (with or without weights), walking lunges with body weight or light weights.
Wall Ball:
- 20 Air Squats + 2 DB Presses
- 20 Thrusters with Dumbbells
- 20 Wall Balls
- 20 Wall Balls + 20 Ball Throws (without the squat)
Consistency
Stay committed to your training regimen, consistently adding these more difficult exercises to your workouts
Embrace the journey and trust the process.