Hyrox Strength Workouts

Sun, Jan 1, 2023

Read in 4 minutes

If you are looking for motivation or inspiration here is a list of sanitised strength workouts for Hyrox

Basic Strength

Minimal

Example

Selectable

We are trying to focus on two exercises with some push / pull / core assessory exercises added on.

Can choose between 5 x 5 or 3 x 3 rep count.

Grip Strength Exercise from:

Runner Strength [Rich Ryan]

Here are some strength exercises from Rich Ryan.

Do 2-3 workouts per week with one day of rest between sessions:

Attempt to add weight each week to the movement, but not by sacrificing form.

Complete all of the sets and reps of each exercise before moving to the next. Rest 60-90 seconds between sets. You should be recovered between each set.

Runner Strength 1

Warmup: 3 Rounds 10 Air Squats 10 Back Lunges 10 Single-Leg RDLs

A) Walking Lunge: 4x8 moderate weight

B) Dumbbell Strict Press: 3 x 8 - moderate weight

C) Single-Leg elevated glute bridge: 3 x 10 each leg

D1) Eccentric Push up: 4 x 4 - Four count to chest press back up Do superset (back to back) with pushups

D2) Push-Up: Max set

E) Assisted Bottom Squat Hold: 2 mins total

F) Forearm Plank Posterior Pelvic Tilt: 3 x 45 - 60 secs

Runner Carry 1

A) Assisted Bottom Squat Hold: 2 min accumulated

B) Goblet Squat: 3 x 8 - moderate weight

C) Overhead Carry: 3 x 40 secs - Light to moderate weight

D) Farmers Walk: 3 x 40 secs Heavyweight

E1) Hollow Holds: 20 secs on 10 rest x 4

E2) Bicycle Crunch: 20 secs on 10 rest x 4

Runner Strength 2

A) Dumbbell Romanian Deadlift: 4 x 8 - moderate weight

B) Inverted row: 4x8-10

C) Split Squat: 3 x 8

D) Eccentric Pull-up: 3 x 3

E) Assisted Bottom Squat Hold: 2 min accumulated

F) Side Plank: 3 x 30 sec each side

Runner Strength 3

A) Walking Lunge:: 4 x 8

B) Barbell Single-Leg Romanian Deadlift: - Body Weight

Do all of “C” back to back for three sets

C1) Standing Pallof Press: 3 x 10 each side

C2) Seated Pike Leg Lifts: 8-12

C3) Forearm Plank Posterior Pelvic Tilt: 40-60 secs

Do all of “D” back to back

D1) Bench Dips: 4x10

D2) Push-Up:: Max

[source: Rich Ryan]

Hyrox Strength

These workouts train strength while training some aspects of Hyrox i.e. not completely focused on max strength

View this post on Instagram

A post shared by 🏴‍☠️ Hyrox Daily 🏴‍☠️ (@hyroxdaily)

View this post on Instagram

A post shared by 🏴‍☠️ Hyrox Daily 🏴‍☠️ (@hyroxdaily)

View this post on Instagram

A post shared by 🏴‍☠️ Hyrox Daily 🏴‍☠️ (@hyroxdaily)

View this post on Instagram

A post shared by 🏴‍☠️ Hyrox Daily 🏴‍☠️ (@hyroxdaily)

View this post on Instagram

A post shared by 🏴‍☠️ Hyrox Daily 🏴‍☠️ (@hyroxdaily)

View this post on Instagram

A post shared by 🏴‍☠️ Hyrox Daily 🏴‍☠️ (@hyroxdaily)

View this post on Instagram

A post shared by 🏴‍☠️ Hyrox Daily 🏴‍☠️ (@hyroxdaily)

View this post on Instagram

A post shared by 🏴‍☠️ Hyrox Daily 🏴‍☠️ (@hyroxdaily)

View this post on Instagram

A post shared by 🏴‍☠️ Hyrox Daily 🏴‍☠️ (@hyroxdaily)

Muscular Endurance Combined

Failed to get Instagram Post: B22GzY0ASln
comments powered by Disqus