Hyrox Workout – Don’t let the sleds and ski-ergs take your focus away from the true challenge, whether you’re preparing for your first Hyrox or trying to cut a few minutes off your last PB.
Coach and athlete Liam Hatch said, “Hyrox is a running race.” I promise you that your running engine is what keeps you going, even though there are eight sessions in between each run.
Hatch, who will perform at Hyrox Cardiff in May, is aware of the preparation required to meet the event’s requirements. To replicate the full-body exhaustion and pacing technique needed to execute on the day, he has been subjecting himself and his clients to this intense preparation practice.
This mixed-modal workout gives you a taste of the race-day rhythm while helping build the stamina, strength, and grit-your-teeth pacing you’ll need to keep moving when your legs are screaming.
What Exactly is a Hyrox Workout?
Even the most experienced hybrid athletes are put to the test in the endurance competition HYROX. This race is accessible to a worldwide audience of fitness enthusiasts because it is held in cities all over the world throughout the year.
The concept is simple yet demanding: eight repetitions of one workout followed by one kilometer of jogging. This means that either individually or in groups of two or four, participants must run eight kilometers (about five miles) and perform eight functional exercises in the prescribed order.
Sled pushes, burpee broad leaps, and sandbag walking lunges are just a few of the exercises that combine strength and cardio.
Although HYROX is sometimes likened to CrossFit, it is usually less technical and concentrates on functional workouts that need little skill but provide plenty of muscular and cardiovascular endurance.
What To Read NEXT On the Hyrox Workout
You’ll cover 4 miles of running, interspersed with six Hyrox-simulation movements. Perform each block back-to-back, pacing yourself efficiently—but savagely. Aim to use your race day weights throughout.
Hyrox Prep Workout
- 1-Mile Run
Kick things off steady, just getting that engine warmed up.
- 500m Ski-Erg
Find a smooth rhythm here—don’t spike the heart rate too early.
- 50m Sled Push (Race Weight)
Dig deep. Get low and drive hard through the legs.
- 1-Mile Run
Now it gets spicy. Stay controlled and focus on breathing.
- 50m Sled Pull (Race Weight)
Grip, legs and lungs all working overtime here.
- 500m Row
Drive with the legs, finish with the arms. Only go as hard as you can recover from, but don’t sandbag it.
- 1-Mile Run
That row will have your legs taxed; here’s where we learn to run under fatigue. Keep it smooth. Hold that pace.
- 50m Burpee Broad Jumps
Explosive and nasty, stay with the breath here, keep them controlled and smooth, and don’t spin out. Count your jumps and work back and forward if the space is tight.
- 50 Wall Balls
Legs burning? Good, this is what we’re prepping for. Keep those reps unbroken if you can, but if you have to drop, keep the rest short. This is the last station now, so don’t hold back.
- 1-Mile Run
Well, technically, this is the last station. One last mile. Empty the tank.
‘It’s a beast,’ says Hatch. ‘But it’s what’s getting me and my crew ready for the big day in Cardiff.’ Whether you’re racing or just training like you are, this session ticks every box: endurance, power, grit, and that all-important mental edge.
As Hatch reminds us, ‘Get those kilometers in. It’s going to help you on the day, trust me.
So, make sure you use this opportunity to check this out, and you will see the benefits.
