STOP! You're Training For Hyrox All Wrong!

Hyrox is booming - still!

Because it brings excitement and intensity to exercise without high skill demands that turn people away from things like Crossfit!

When you go to a Hyrox, the atmosphere is electric.

BUT… theres a big flaw!

Because its so accessible (which is a great thing by the way), so many people are signing up while their training is about as effective as a chocolate fire guard!

I see these Hyrox workouts on social media all the time that are soooo lame.

The worst ones are happening in commercial gyms like Puregym & Jetts.

Then you get some that are a tiny bit better, but still suck, in some private gyms and Crossfit boxes and even Hyrox affiliates.

But i rarely see people training effectively for a Hyrox unless they are professional/semi professional athletes.

But good training shouldnt be reserved for them!

So this week, im going to drop some emails to help you improve your Hyrox training and PB your time in your next race!

Example A: Sucks

• 60 burpees

• 60 wall balls

• 60 KB deadlifts

• 60 sit ups

• 60 box jumps

• 60 lunges

• 60 cal row

or

• 500m run

• 40m sled push

• 500m run

• 40m sled drag

• 500m run

• 40m burpee broad jumps

etc…

I call these mini watered down versions of Hyrox and as training for the event, they suuuuuuuuuuck!

Its like trying to get better at playing the piano by playing half a song with 1 hand…

Youre not training anything specifically enough to get better at it, and your doing a ‘light’ version, so its not preparing you enough for the real thing…

Example B: Sucks a bit less

As many rounds as possible in 10 minutes

• 250m run

• 25 wall balls

• 250m run

• 25 burpees

Rest 4 minutes

• 250m ski

• 20m sled push

• 250m row

• 20m sled drag

  etc…

Now weve at least got some repeatability and accumulation of reps to build your engine. But its still quite general, and mixed… like just throwing lots of ingedients in a pot and hoping you bake a cake…

Example C: Muuuch better (although just off the top of my head)

3 examples:

1. 5-10 rounds of:

2. 600m run @ a repeatable pace

3. Rest 2 minutes

(thats it!)

Building engine & running economy in the part of Hyrox youll be spending time on the most! Seperate it and do it really well!

2. 3-5 sets of 5-8

3. Barbell reverse lunges

4. Dumbbell chest press

5. Strict or push press

etc

Get stronger in the movements youll need to do. If youre stronger, the movements are easier and take less energy per rep!

3. For quality (no missed reps, efficient movement, no spiking heart rate, etc)

4. 60-70% of your max unbroken wall balls

5. Each break complete: 20m burpee broad jumps & 250m row

6. Repeat until you reach 100 wall balls & minimise movement breakdown

Teach your body to be efficient whilst building muscular endurance!

This is basically me highlighting that 95% of the “Hyrox” training i see on social media and that most people are likely doing, is just sooo low quality.

Not even just for Hyrox, but also for getting you in good shape!!

But the good stuff will really make a difference!

All it takes is some proper thought and purpose - which admittedly comes easier for an experienced S&C qualified coach/personal trainer.

But like I say, im gonna help you out.

But If Ive already turned on a lightbulb in your head, and you want to do some proper training for your next Hyrox, Athx, Crossfit comp, Marathon, or any fitness event, tap the free intro button below to book a chat with me!

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