So it’s no secret that I’ve signed up for my first Hyrox competition on November 23 in Dallas, Texas. I’m doing the Hyrox doubles and thought it would be the best way to navigate my first Hyrox competition: with a friend. Now that tickets have been purchased and officially started the countdown, training is in full swing. Hyrox consists of several functional stations with a 1K run in between each. (learn more about the race here). The way that I’m training for this is divided into two components: The first component is me trying to get better at running, seeing as that’s a major part of the race (See: Hyrox Training: The Part Where I Become A Runner), the second is the extremely challenging Hyrox-specific sessions that build the race endurance for the various stations present in Hyrox. This particular post is about those endurance sessions.
How Do I Train?
Since July, I’ve been doing one intense Hyrox session every Friday to condition my body for the movements in the race. These sessions have ranged anywhere from 30 minutes to 90 minutes. Starting in late September, I’m going to switch gears a little and add an additional Hyrox day. This will be a longer Hyrox-specific strength day accompanied by a short (15 to 25 minute) session where I mainly focus on my weaker movements (which at current for me is the sled push, why does that burn so much). While continuing to prioritize running as well.
The goal of these sessions is to condition my body for these movements so that I can move as effectively as possible when doing the workouts.
How Do I Plan My Hyrox Workouts?
Running aside, (see here how I’m specifically tackling training running-wise) the Hyrox Specific sessions are programmed in a way to increase my endurance and build my aerobic engine for the race. The way that this is done is by taking the eight movements and doing them over and over again in varied settings to make the movements easier under stress and fatigue. This is done in two ways: having longer sessions (the Hyrox race takes on average 60 to 90 minutes to complete) and limiting rest or breaks. The different methods I use for this are EMOMs, AMRAPS, and timed long-form workouts.
Let’s Connect:
After doing this type of training for roughly two months now, I can definitely see improvements, each session doesn’t get easier but my endurance and my efficiency in each of the movements have changed. The one area where I am falling short is doing the various functional movements on compromised legs. I’ve found that in those sessions where compromised running does appear, I get “jelly legs” and the functional movements are 10x harder. Seeing as this is a major part of Hyrox training completing these movements on compromised legs is definitely something I need to improve on in my training going forward.
I also gain inspiration from Instagram when it comes to writing these workouts. I take workouts that I see on reels and adjust them to meet my required needs and what I want to work on in my training. Doing this has made the workouts a lot more versatile, I’ve seen concepts and training styles I would’ve not been able to plan on my own.
So, here are the four(4) most recent Hyrox workouts I’ve done over the last month:
Workout 1
40 Min AMRAP
10 Burpee Broad Jumps
10 Cal Ski
8 Devil Presses
15 Wall Balls
10 Cal Row
30 sec. Sprint
Workout 2
30 Minute EMOM ( Every Minute on the Minute)
5 Rounds
10 Wall Balls
30m Farmers Carry
8 Devils Presses
15m Sled Push
Max Meters on Ski Erg
Workout 3
For Time:
x2
500m Row
30 DB Push Press
500m Ski
20 DB Bent Over Row
500m Row
20 Burpees
40 Wall Balls
Workout 4
For Time:
X2
500m Row
80m Sandbag Lunge
1k Run
80m Farmers Carry
500m Ski
50 Wall Balls
Each of these workouts aims to improve one of the training aspects I discussed above. If you have the opportunity to try one of these let me know in the comments! You can keep up with the latest on my Hyrox workouts on Instagram!
Get all caught up with my previous posts here!
