The Hyrox-Specific Workout

Hyrox competitions are growing in popularity, attracting athletes who thrive on a combination of strength, endurance, and mental resilience. Whether you're preparing for an upcoming Hyrox race or simply looking to improve your overall fitness, this workout is designed to build the specific skills required to excel on race day.

This Hyrox-inspired workout focuses on high-volume endurance, compromised running, and functional strength to mimic the demands of the event. Let’s break it down and explore why it’s so effective.

Workout Structure

Buy-In: 500m Row

Start with a 500m row at 70-80% effort. This serves as an activation phase, getting your heart rate up while allowing you to focus on breathing and power output. Use strong, controlled strokes to set the tone for the session.

Main Workout

Block 1: Ski Erg & Wall Balls (x4 Rounds)

• 400m Ski Erg – Maintain a steady pace, focusing on strong pulls and controlled breathing.

• 50 Wall Balls @ Hyrox Weight (9kg/6kg) – Squat deep and explode upwards, aiming for a smooth, consistent throw.

Purpose: This section builds upper and lower body endurance while simulating the movement patterns required in Hyrox. The Ski Erg pre-fatigues the shoulders and legs, making the wall balls feel even more challenging—just like on race day.

Block 2: Run & Weighted Lunges (x4 Rounds)

• 400m Run – Maintain a steady pace under fatigue, training compromised running ability.

• 50 Walking Lunges @ Hyrox Weight (20kg/15kg total) – Engage the core, control each step, and ensure full range of motion.

Purpose: One of the most challenging aspects of Hyrox is maintaining efficient running form after performing strength-based movements. This block reinforces endurance, leg stamina, and mental discipline.

Buy-Out: 500m Row

Just when fatigue is at its peak, finish with a final 500m row. This tests your ability to push through exhaustion and simulate the final stretch of a Hyrox race.

Why This Workout Works

1. Development of Hyrox-Specific Skills

This workout integrates movements directly from Hyrox, such as wall balls, lunges, and rowing. It also mimics race-day intensity by forcing you to transition quickly between cardio and strength.

2. Compromised Running Training

Running when fatigued is a major part of Hyrox. This workout forces you to run immediately after high-rep strength movements, conditioning your body to maintain form and pace under duress.

3. High-Volume Adaptation

Hyrox is a high-volume event, requiring sustained effort over multiple rounds. This workout helps build the muscular and cardiovascular endurance needed to handle the intensity of competition.

4. Mental Toughness

The buy-in and buy-out rows challenge you to maintain effort even when fatigued, training the mental resilience needed to push through in a real Hyrox event.

Tips for Success

• Pace Yourself: Avoid sprinting in the first round. Consistency is key to sustaining effort across all rounds.

• Prioritize Good Form: Efficient movement patterns prevent unnecessary fatigue and reduce injury risk.

• Track Your Performance: Record your total time and aim for gradual improvement over multiple sessions.

• Focus on Breathing: Controlled breathing during strength exercises and cardio elements will help maintain endurance and power output.

Final Thoughts

Whether you're training for Hyrox or simply looking for a challenging functional fitness workout, this session will push your limits. It blends endurance, strength, and mental toughness to prepare you for competition—or just elevate your fitness to the next level.

Try this workout, track your progress, and refine your pacing strategies. When race day comes, you'll be ready to perform at your peak!

Are you preparing for Hyrox? Let us know how this workout goes and share your progress!

The Peak State Team.