Strength Training for Hyrox
Hyrox is the ultimate test of functional fitness—8 kilometers of running punctuated by 8 grueling workout stations. Ski erg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, and wall balls. To excel at Hyrox, you need both running endurance AND serious functional strength. This program builds the specific strength demands of each station.
Understanding Hyrox Demands
Hyrox isn't about being the fastest runner or the strongest lifter—it's about maintaining both under fatigue. Each 1km run is followed immediately by a functional station, and your ability to recover while moving determines your finishing time.
The stations test different strength qualities: leg drive for sleds, grip strength for farmers carry, hip hinge power for ski erg, shoulder endurance for wall balls. Weakness at any station creates a bottleneck that slows your entire race.
Training must build work capacity—the ability to produce force repeatedly without significant rest. This means moderate weights, higher reps, and minimal recovery between exercises to simulate race conditions.
Benefits of Hyrox-Specific Training
Station Domination
Build specific strength for each Hyrox workout station.
Work Capacity
Maintain strength output under fatigue.
Grip Endurance
Never drop the farmers handles or sandbag.
Leg Power
Push heavier sleds faster without burning out.
Core Stability
Maintain form when exhausted.
Race Confidence
Know you've prepared for every challenge.
Program Overview
Who it's for: Athletes preparing for Hyrox races or hybrid fitness competitions
Don't have all this equipment? GymFriend can build you a custom program using whatever you have available.
Why These Exercises?
Each exercise in this program was selected for a specific reason. Here's why:
Dumbbell Goblet Squat
Leg strength for sled push and lunges.
Kettlebell Swing
Hip power for ski erg pulling motion.
Farmers Walk
Direct transfer to the farmers carry station.
One Arm Slam (with Medicine Ball)
Exact movement pattern from the race.
Dumbbell Rear Lunge
Leg endurance for sandbag lunges.
Burpee
Conditioning for burpee broad jump station.
The Complete 3 days Program
Follow this program consistently for best results. Start with weights that feel manageable and aim to increase gradually each week as you get stronger.
Want this program adjusted for your fitness level, goals, or schedule? GymFriend can create a personalized version just for you.
Training for Hyrox Success
- Practice transitions—strength while heart rate is elevated.
- Train grip endurance specifically; it fails first on race day.
- Include actual sled work if possible; nothing replicates it.
- Build running base alongside strength training.
- Practice wall balls with race-standard ball weight.
- Simulate race conditions with minimal rest between exercises.
Edit your plan, track progress, and get realtime coaching
Frequently Asked Questions
How should I balance running and strength training?
For Hyrox, strength training 3x/week and running 3-4x/week is typical. Don't neglect either—the race tests both equally.
What's the most important station to train?
Sled push is often where people lose the most time. It's brutally demanding and hard to replicate. Train it directly if possible.
How heavy should training weights be?
Train heavier than race weights when fresh, but practice at race weights under fatigue. Men push 152kg sleds, women 102kg.
When should I start Hyrox-specific training?
Begin specific training 12-16 weeks before your race. Earlier phases can focus on building general strength and running base.
Should I practice all 8 stations in one workout?
Occasionally yes—full race simulations are valuable. But most training should focus on weaknesses and building capacity.