🔥 HYROX Training Workout for Strength, Endurance & Power
The Plan
🔥 HYROX Training Workout for Strength, Endurance & Power
Goal: Improve cardiovascular fitness, muscular endurance, and functional strength to crush your next HYROX race!
🏋️ Training Guidelines:
✅ Combination of Strength & Conditioning – Mimic race demands.
✅ Pace & Endurance Focus – Maintain consistent effort.
✅ Functional Movements – Train for real-world strength and stamina.
🔥 HYROX Workout (Full-Body Challenge)
🔹 Warm-Up (10 min):
✅ Row 500m or Assault Bike (Moderate Pace)
✅ Dynamic Stretches (Hip Openers, Arm Circles, Leg Swings)
✅ Bodyweight Squats & Lunges (2x10)
✅ Shoulder Activation (Band Pull-Aparts)
🏋️ Main Workout: HYROX-Style Circuit (Repeat 2-3 Rounds)
🔸 1️⃣ 1,000m Row – Consistent pace, focus on power per stroke.
🔸 2️⃣ 50m Sled Push (Moderate to Heavy Weight) – Drive through legs, keep core tight.
🔸 3️⃣ 50m Sled Pull (Backward Drag, Moderate Weight) – Keep chest up, drive through heels.
🔸 4️⃣ 80m Burpee Broad Jumps – Explode forward, maintain steady breathing.
🔸 5️⃣ 1,000m Ski Erg – Focus on strong, efficient strokes.
🔸 6️⃣ 200m Farmer’s Carry (2 x 20-30kg Dumbbells/Kettlebells) – Core engaged, steady pace.
🔸 7️⃣ 100m Sandbag Lunges (10-20kg Sandbag) – Drive through front heel, keep torso upright.
🔸 8️⃣ 100 Wall Balls (6-9kg Ball to 9-10ft Target) – Smooth movement, control breathing.
🚶♀️ Cool-Down & Recovery (5-10 min):
✅ Light Jog or Walk (3 min)
✅ Foam Rolling (Glutes, Quads, Shoulders)
✅ Stretching (Hip Flexors, Hamstrings, Chest)
💡 Bonus Tip: Train 3-4x per week, mixing HYROX-style workouts with strength training and running for peak performance on race day!
🔥 Ready to Dominate Your Next HYROX? Let’s build a plan for YOU! 🚀💪
