Whether you’re planning to take part in a HYROX, or simply enjoy the training style, one thing you should be prioritising in your workouts is compromised running. It may be all well and good mastering each workout station, but if you aren’t practicing them under fatigue, then you won’t be setting yourself up for success come race day. This simple— not easy, simple— four-move workout will help you practice just that, all while building muscle and boosting your endurance.
The workout was posted on the ‘HYROX workouts’ Instagram page— a fantastic account worth following if you’re always looking for HYROX-inspired workouts. On the post they wrote that this particular workout will help you get used to going into a run with heavy legs. “The initial part of the run will feel uncomfortable, then your legs will ease off,” they said. Make sure you've got a good pair of workout shoes on your feet that provide grip and stability for the exercises, plus bounce for the run— the Puma Deviate Nitro 3 is a good choice.
Head to the gym for this workout, as you need access to a sled, sandbag (or dumbbells), and a treadmill. Move through the stations below with minimal rest. Once you finish all four stations, take a two-minute break, then repeat the workout seven more times. Yes, it’s tough, but remember, a HYROX is even harder! Aim to use the weight used in HYROX women/men's Open, Pro, or Doubles. Water bottles ready, here’s your workout:
- 15m sled push
- 15m sled pull
- 30m lunges
- 400m run
Here are three other HYROX-inspired workouts that you can try later on. You can even do them from home, as long as you have a pair of dumbbells or a kettlebell. Alternatively, if you’ve ever wondered how a HYROX champion trains, check out what it was like when we went and did a workout with HYROX Master Trainer, Jake Dearden.
You must confirm your public display name before commenting
Please logout and then login again, you will then be prompted to enter your display name.
-
Nextbase Piqo Dash Cam review: compact but cleverThe Nextbase Piqo is a condensed edition of the brand’s premium iQ model with many of the same features
-
I put Therabody's affordable recovery boots to test and I prefer them over pricier modelsThe JetBoot's Prime from Therabody may be cheaper than other models, but they still pack a punch
-
Tired of crunches? A fitness trainer recommends these five standing exercises for better core strength and stabilityThey're also great for improving posture too
-
One kettlebell, 10 minutes and these five exercises to build a strong core and improve postureA strong core is the gateway to better movement, fewer injuries and bigger lifts
-
Build functional strength in 30 minutes with two dumbbells and these four exercisesBend, lift and carry items easier (and look good while doing it)
-
You don’t need to run – this full-body dumbbell workout burns fat, builds muscle and boosts your cardio healthThe many benefits of lifting weights
-
Sculpt your abs and strengthen your core with this six-minute Pilates workoutIt’s a bodyweight burner that will leave your midsection on fire
-
No sit-ups — just this four-move standing ab workout to build a stronger core -
A stretchologist shares five dynamic stretches to boost mobility and relieve tension in the lower backIdeal if you’ve had a long day sitting at a desk or are warming up for a workout
-
Three bodyweight exercises to strengthen your core and lower back, according to an expertA stronger core can relieve pain, reduce injuries and help you move better
