Hyrox Training
@hyroxtraining.bsky.social
Hyrox Training Workouts
Beginner to Advanced
Know how to train to crush your next Hyrox
Beginner to Advanced
Know how to train to crush your next Hyrox
800m Run Intervals
-Aim for 3-5 Sets
-Aim for a consistent time frame
-Assess your run, note what felt hard
Perform
A. 40m of Burpee Broad Jumps
B. 40m Loaded Lunges 20/15kg
C. 500m Ski Erg
#hyroxtraining #hyrox
-Aim for 3-5 Sets
-Aim for a consistent time frame
-Assess your run, note what felt hard
Perform
A. 40m of Burpee Broad Jumps
B. 40m Loaded Lunges 20/15kg
C. 500m Ski Erg
#hyroxtraining #hyrox
February 6, 2025 at 11:34 PM
800m Run Intervals
-Aim for 3-5 Sets
-Aim for a consistent time frame
-Assess your run, note what felt hard
Perform
A. 40m of Burpee Broad Jumps
B. 40m Loaded Lunges 20/15kg
C. 500m Ski Erg
#hyroxtraining #hyrox
-Aim for 3-5 Sets
-Aim for a consistent time frame
-Assess your run, note what felt hard
Perform
A. 40m of Burpee Broad Jumps
B. 40m Loaded Lunges 20/15kg
C. 500m Ski Erg
#hyroxtraining #hyrox
Loaded Runs
400m x 10 sets
-Add a Weights Vest 9/7kg
-Reduce your stride length
-Stay on your toes
-Try 5/3kg to start with or 5 Sets with plenty of rest if you have never done loaded running.
#hyroxtraining #hyrox
400m x 10 sets
-Add a Weights Vest 9/7kg
-Reduce your stride length
-Stay on your toes
-Try 5/3kg to start with or 5 Sets with plenty of rest if you have never done loaded running.
#hyroxtraining #hyrox
February 3, 2025 at 7:37 AM
Loaded Runs
400m x 10 sets
-Add a Weights Vest 9/7kg
-Reduce your stride length
-Stay on your toes
-Try 5/3kg to start with or 5 Sets with plenty of rest if you have never done loaded running.
#hyroxtraining #hyrox
400m x 10 sets
-Add a Weights Vest 9/7kg
-Reduce your stride length
-Stay on your toes
-Try 5/3kg to start with or 5 Sets with plenty of rest if you have never done loaded running.
#hyroxtraining #hyrox
January 20, 2025 at 11:12 PM
December 31, 2024 at 2:03 PM
Merry Christmas Hyroxers
Light Run session
10 Rounds
400m
-75% Race Pace
-Stay on your toes, pull your chin in and run tall
#hyroxtraining #hyrox
Light Run session
10 Rounds
400m
-75% Race Pace
-Stay on your toes, pull your chin in and run tall
#hyroxtraining #hyrox
December 26, 2024 at 1:24 AM
Merry Christmas Hyroxers
Light Run session
10 Rounds
400m
-75% Race Pace
-Stay on your toes, pull your chin in and run tall
#hyroxtraining #hyrox
Light Run session
10 Rounds
400m
-75% Race Pace
-Stay on your toes, pull your chin in and run tall
#hyroxtraining #hyrox
Machine EMOM 10 Rounds
Min 1. 8/6 Rogue Bike Cals
Min 2. 12/10 Cal Row
Min 3. 10/8 Cal Ski
Min 4. 15 WallBalls
-40min EMOM
-Hit all the Cals and Reps
#hyroxtraining #hyrox
Min 1. 8/6 Rogue Bike Cals
Min 2. 12/10 Cal Row
Min 3. 10/8 Cal Ski
Min 4. 15 WallBalls
-40min EMOM
-Hit all the Cals and Reps
#hyroxtraining #hyrox
December 23, 2024 at 5:56 AM
Machine EMOM 10 Rounds
Min 1. 8/6 Rogue Bike Cals
Min 2. 12/10 Cal Row
Min 3. 10/8 Cal Ski
Min 4. 15 WallBalls
-40min EMOM
-Hit all the Cals and Reps
#hyroxtraining #hyrox
Min 1. 8/6 Rogue Bike Cals
Min 2. 12/10 Cal Row
Min 3. 10/8 Cal Ski
Min 4. 15 WallBalls
-40min EMOM
-Hit all the Cals and Reps
#hyroxtraining #hyrox
35min Metcon For Rounds
300m Ski Erg
800m Run
40m Farmers Carry 32/24kg x 2
15 WallBalls (Unbroken)
-Hard on the Ski
-Cruise on the Run
-Aim for 4-6 Rounds in 35mins
#hyroxtraining #hyrox
300m Ski Erg
800m Run
40m Farmers Carry 32/24kg x 2
15 WallBalls (Unbroken)
-Hard on the Ski
-Cruise on the Run
-Aim for 4-6 Rounds in 35mins
#hyroxtraining #hyrox
December 18, 2024 at 11:01 PM
35min Metcon For Rounds
300m Ski Erg
800m Run
40m Farmers Carry 32/24kg x 2
15 WallBalls (Unbroken)
-Hard on the Ski
-Cruise on the Run
-Aim for 4-6 Rounds in 35mins
#hyroxtraining #hyrox
300m Ski Erg
800m Run
40m Farmers Carry 32/24kg x 2
15 WallBalls (Unbroken)
-Hard on the Ski
-Cruise on the Run
-Aim for 4-6 Rounds in 35mins
#hyroxtraining #hyrox
A lot of training programs out there are just written to destroy you….see how much pain you can take. It’s better to have a program that specifically tailors to your specific weaknesses, then slowly link the chains to a fully built out race program.
#hyroxtraining #hyrox
#hyroxtraining #hyrox
December 15, 2024 at 9:18 PM
A lot of training programs out there are just written to destroy you….see how much pain you can take. It’s better to have a program that specifically tailors to your specific weaknesses, then slowly link the chains to a fully built out race program.
#hyroxtraining #hyrox
#hyroxtraining #hyrox
Ski Erg Intervals
250m x 6 Sets
-Build some sprint intensity
-Complete as fast as you can and track your times.
-Rest twice as long as your sprint times.
#skierg #hyroxtraining
250m x 6 Sets
-Build some sprint intensity
-Complete as fast as you can and track your times.
-Rest twice as long as your sprint times.
#skierg #hyroxtraining
December 13, 2024 at 2:53 AM
Ski Erg Intervals
250m x 6 Sets
-Build some sprint intensity
-Complete as fast as you can and track your times.
-Rest twice as long as your sprint times.
#skierg #hyroxtraining
250m x 6 Sets
-Build some sprint intensity
-Complete as fast as you can and track your times.
-Rest twice as long as your sprint times.
#skierg #hyroxtraining
1km Sprint Intervals
-3-6 sets (Depending on your run experience and volume)
-Rest 1:1 meaning Rest for 5mins if it took 5mins to run.
-Tie in 250m of Ski Erg if you have one
-Note your fastest time and track when it got better and/or worst
-Refrain from heel-striking
#hyrox #run #hyroxtraining
-3-6 sets (Depending on your run experience and volume)
-Rest 1:1 meaning Rest for 5mins if it took 5mins to run.
-Tie in 250m of Ski Erg if you have one
-Note your fastest time and track when it got better and/or worst
-Refrain from heel-striking
#hyrox #run #hyroxtraining
December 11, 2024 at 10:53 PM
1km Sprint Intervals
-3-6 sets (Depending on your run experience and volume)
-Rest 1:1 meaning Rest for 5mins if it took 5mins to run.
-Tie in 250m of Ski Erg if you have one
-Note your fastest time and track when it got better and/or worst
-Refrain from heel-striking
#hyrox #run #hyroxtraining
-3-6 sets (Depending on your run experience and volume)
-Rest 1:1 meaning Rest for 5mins if it took 5mins to run.
-Tie in 250m of Ski Erg if you have one
-Note your fastest time and track when it got better and/or worst
-Refrain from heel-striking
#hyrox #run #hyroxtraining
Run Volume
200-400-800-1000m
- 3 sets
- max 90 seconds rest
- Perform 20 Burpees after every set.
#hyroxtraining #hyrox
200-400-800-1000m
- 3 sets
- max 90 seconds rest
- Perform 20 Burpees after every set.
#hyroxtraining #hyrox
December 6, 2024 at 10:43 PM
Run Volume
200-400-800-1000m
- 3 sets
- max 90 seconds rest
- Perform 20 Burpees after every set.
#hyroxtraining #hyrox
200-400-800-1000m
- 3 sets
- max 90 seconds rest
- Perform 20 Burpees after every set.
#hyroxtraining #hyrox
Rowing Volume
500m Row x 4 Sets
-Be consistent in your stroke
-60s rest in between Sets
#hyroxtraining #hyroxtraininguk #hyroxtrainingau
500m Row x 4 Sets
-Be consistent in your stroke
-60s rest in between Sets
#hyroxtraining #hyroxtraininguk #hyroxtrainingau
December 5, 2024 at 5:15 AM
Rowing Volume
500m Row x 4 Sets
-Be consistent in your stroke
-60s rest in between Sets
#hyroxtraining #hyroxtraininguk #hyroxtrainingau
500m Row x 4 Sets
-Be consistent in your stroke
-60s rest in between Sets
#hyroxtraining #hyroxtraininguk #hyroxtrainingau
Sled Push Strength
10m Sled Push 80/60kg
-8 Sets with 60 seconds rest
-Start each set with a 400m Run
-Then straight into the Sled, no rest
#hyroxtrainingatthegym #hyroxtraining
10m Sled Push 80/60kg
-8 Sets with 60 seconds rest
-Start each set with a 400m Run
-Then straight into the Sled, no rest
#hyroxtrainingatthegym #hyroxtraining
December 3, 2024 at 11:39 PM
Sled Push Strength
10m Sled Push 80/60kg
-8 Sets with 60 seconds rest
-Start each set with a 400m Run
-Then straight into the Sled, no rest
#hyroxtrainingatthegym #hyroxtraining
10m Sled Push 80/60kg
-8 Sets with 60 seconds rest
-Start each set with a 400m Run
-Then straight into the Sled, no rest
#hyroxtrainingatthegym #hyroxtraining
Burpee Stamina
10Rounds
45seconds Work:15 seconds Rest
Burpees
-chest to floor + Jump + Clap above head
-no stopping for full 45 seconds
#burpees #hyrox #hyroxtraining
10Rounds
45seconds Work:15 seconds Rest
Burpees
-chest to floor + Jump + Clap above head
-no stopping for full 45 seconds
#burpees #hyrox #hyroxtraining
December 3, 2024 at 1:46 AM
Burpee Stamina
10Rounds
45seconds Work:15 seconds Rest
Burpees
-chest to floor + Jump + Clap above head
-no stopping for full 45 seconds
#burpees #hyrox #hyroxtraining
10Rounds
45seconds Work:15 seconds Rest
Burpees
-chest to floor + Jump + Clap above head
-no stopping for full 45 seconds
#burpees #hyrox #hyroxtraining
Run Bias Triplet - Volume
8 Rounds
600m Run
15 Wall Balls
20 Rope Slams
10m Walking Lunges
-Build your volume and capacity
#hyroxtrainingatthegym #hyroxtraining #hyrox
8 Rounds
600m Run
15 Wall Balls
20 Rope Slams
10m Walking Lunges
-Build your volume and capacity
#hyroxtrainingatthegym #hyroxtraining #hyrox
December 2, 2024 at 4:27 AM
Run Bias Triplet - Volume
8 Rounds
600m Run
15 Wall Balls
20 Rope Slams
10m Walking Lunges
-Build your volume and capacity
#hyroxtrainingatthegym #hyroxtraining #hyrox
8 Rounds
600m Run
15 Wall Balls
20 Rope Slams
10m Walking Lunges
-Build your volume and capacity
#hyroxtrainingatthegym #hyroxtraining #hyrox
Volume Triplet
4 Rounds
1000m Run
20m Burpee Broad Jumps
250m Ski Erg
40m Farmer Carry 32/24kg
-Build the volume
#hyrox #hyroxworkouts
4 Rounds
1000m Run
20m Burpee Broad Jumps
250m Ski Erg
40m Farmer Carry 32/24kg
-Build the volume
#hyrox #hyroxworkouts
December 1, 2024 at 11:14 PM
Volume Triplet
4 Rounds
1000m Run
20m Burpee Broad Jumps
250m Ski Erg
40m Farmer Carry 32/24kg
-Build the volume
#hyrox #hyroxworkouts
4 Rounds
1000m Run
20m Burpee Broad Jumps
250m Ski Erg
40m Farmer Carry 32/24kg
-Build the volume
#hyrox #hyroxworkouts
Leg Strength and Stamina
1km Loaded Run x 3
-use a 10kg weights vest
-start with 400m if you’ve never run with a vest before
#hyrox #hyroxtraining #loadedrunning
1km Loaded Run x 3
-use a 10kg weights vest
-start with 400m if you’ve never run with a vest before
#hyrox #hyroxtraining #loadedrunning
November 29, 2024 at 2:49 PM
Leg Strength and Stamina
1km Loaded Run x 3
-use a 10kg weights vest
-start with 400m if you’ve never run with a vest before
#hyrox #hyroxtraining #loadedrunning
1km Loaded Run x 3
-use a 10kg weights vest
-start with 400m if you’ve never run with a vest before
#hyrox #hyroxtraining #loadedrunning
Wallball Stamina
150 WallBalls for Time
-aka Karen
-Aim for a sub 10 minute time
#wallballs #hyroxtraining #hyrox
150 WallBalls for Time
-aka Karen
-Aim for a sub 10 minute time
#wallballs #hyroxtraining #hyrox
November 29, 2024 at 2:43 PM
Wallball Stamina
150 WallBalls for Time
-aka Karen
-Aim for a sub 10 minute time
#wallballs #hyroxtraining #hyrox
150 WallBalls for Time
-aka Karen
-Aim for a sub 10 minute time
#wallballs #hyroxtraining #hyrox
Wallball Stamina
10-20-30-40-50
Wall Balls
-Unbroken sets
-note where you broke the set and time to complete
#hyrox #hyroxtraining #wallballs
10-20-30-40-50
Wall Balls
-Unbroken sets
-note where you broke the set and time to complete
#hyrox #hyroxtraining #wallballs
November 29, 2024 at 7:03 AM
Wallball Stamina
10-20-30-40-50
Wall Balls
-Unbroken sets
-note where you broke the set and time to complete
#hyrox #hyroxtraining #wallballs
10-20-30-40-50
Wall Balls
-Unbroken sets
-note where you broke the set and time to complete
#hyrox #hyroxtraining #wallballs
Volume Triplet
4 Rounds
1000m Run
25 Wall Balls
10m Sled Push 100/80kg
40m Loaded Lunges 20/15kg
-Build the Volume
-800m or 400m if you haven’t run 1000m ever, but stay with what you chose.
#hyrox #hyroxworkout #hyroxtraining
4 Rounds
1000m Run
25 Wall Balls
10m Sled Push 100/80kg
40m Loaded Lunges 20/15kg
-Build the Volume
-800m or 400m if you haven’t run 1000m ever, but stay with what you chose.
#hyrox #hyroxworkout #hyroxtraining
November 29, 2024 at 2:43 AM
Volume Triplet
4 Rounds
1000m Run
25 Wall Balls
10m Sled Push 100/80kg
40m Loaded Lunges 20/15kg
-Build the Volume
-800m or 400m if you haven’t run 1000m ever, but stay with what you chose.
#hyrox #hyroxworkout #hyroxtraining
4 Rounds
1000m Run
25 Wall Balls
10m Sled Push 100/80kg
40m Loaded Lunges 20/15kg
-Build the Volume
-800m or 400m if you haven’t run 1000m ever, but stay with what you chose.
#hyrox #hyroxworkout #hyroxtraining
November 28, 2024 at 10:12 AM
There are workouts and there are programs.
Depending on where you are in your journey you need to choose and adapt the ones that suit you but still challenge you for the end goal.
#hyrox #hyroxprogramming
Depending on where you are in your journey you need to choose and adapt the ones that suit you but still challenge you for the end goal.
#hyrox #hyroxprogramming
November 28, 2024 at 12:42 AM
There are workouts and there are programs.
Depending on where you are in your journey you need to choose and adapt the ones that suit you but still challenge you for the end goal.
#hyrox #hyroxprogramming
Depending on where you are in your journey you need to choose and adapt the ones that suit you but still challenge you for the end goal.
#hyrox #hyroxprogramming
November 27, 2024 at 11:37 PM
Run Conditioning (Advanced)
1000m x 10 Sets
-Be consistent
-Rest as Needed
-3min Rest
#hyrox #run #hyroxadvanced
1000m x 10 Sets
-Be consistent
-Rest as Needed
-3min Rest
#hyrox #run #hyroxadvanced
November 27, 2024 at 11:20 PM
Run Conditioning (Advanced)
1000m x 10 Sets
-Be consistent
-Rest as Needed
-3min Rest
#hyrox #run #hyroxadvanced
1000m x 10 Sets
-Be consistent
-Rest as Needed
-3min Rest
#hyrox #run #hyroxadvanced
Run Conditioning (Intermediate)
400m x 20 Sets
-Be consistent
-Rest as Needed
-2min Rest Max
#hyrox #run #hyroxintermediate
400m x 20 Sets
-Be consistent
-Rest as Needed
-2min Rest Max
#hyrox #run #hyroxintermediate
November 27, 2024 at 11:18 PM
Run Conditioning (Intermediate)
400m x 20 Sets
-Be consistent
-Rest as Needed
-2min Rest Max
#hyrox #run #hyroxintermediate
400m x 20 Sets
-Be consistent
-Rest as Needed
-2min Rest Max
#hyrox #run #hyroxintermediate