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
Example
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.
Choose 2/3 Exercises from:
Choose 1/2 Pull Exercises from:
Grip Strength Exercise from:
Max Hold Dead Hang (Weighted if poss) (max should be 10secs so need good weight)
Farmers Carry (progressive eventually up to 2 / 3 mins)
Choose Core Exercise from:
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.
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
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
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
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]
These workouts train strength while training some aspects of Hyrox i.e. not completely focused on max strength