Sports training
Hyrox strength workout: legs, pulling, carries and sleds
Fitness races are mostly running, and the fastest racers are the fittest runners, so this session is built like a runner's strength workout, with the race's pushing, pulling, carrying and squatting added. Strength training 2 to 3 times a week made trained runners 2 to 8% more economical, and lifting doesn't hold back running fitness, though explosive gains suffer if you lift and run hard in one session. Do it twice a week, more than 3 hours after hard running and at least a day before the next hard run. We're not connected with HYROX or any race organiser; check the official rulebook for your division's weights.
Warm-up
- Indoor rowing (rowing machine)3 to 5 min easyBeginner · Quads, Glutes, Back · 3D demoHinge from the hips, back longHarder: Stair climbing
- Standing hip CARs3 slow circles each legBeginner · Glutes, Hip flexors, Hip abductors · 3D demoHold a rackHarder: 90/90 hip lift-off
- Walking lunge6 steps each legIntermediate · Quads, Glutes, Hamstrings · 3D demoUprightEasier: Split squatHarder: Split squat with dumbbells
Legs
Rest 2 min between sets
- Barbell back squat3 to 4 × 4 to 6Advanced · Quads, Glutes, Hamstrings · 3D demoOr goblet squats, 3 × 8 to 12. Stop 2 to 3 reps short of failureEasier: Bodyweight squatHarder: Overhead squat
- Dumbbell lunge2 × 6 to 8 each legIntermediate · Quads, Glutes, Hamstrings · 3D demoLower until your back knee just touches the floor, as the race standard asksEasier: Reverse lungeHarder: Barbell walking lunge
- Dumbbell Romanian deadlift3 × 8 to 10Intermediate · Hamstrings, Glutes, Back · 3D demo3 seconds downEasier: Hip-hinge practiceHarder: Single-leg Romanian deadlift
Sleds, if your gym has them
- Sled push4 to 6 pushes of 12.5 mIntermediate · Quads, Glutes, Calves · 3D demoOne race lane at a time: low body angle, short driving steps, arms lockedEasier: Prowler sprint (light sled push)Harder: Alternate-leg box push-off
- Sled row2 to 3 × 8 to 12Beginner · Back, Biceps, Shoulders · 3D demoThe closest move on the figure to the race's rope pull: stay standingHarder: Bent-over dumbbell row, palms in
- Step-up2 × 8 to 10 each legBeginner · Glutes, Quads, Hamstrings · 3D demoNo sled? Step-ups in place of the push, and chest-supported rows in place of the pullEasier: Low step-upHarder: Dumbbell step-up
Station strength
- Double kettlebell thruster2 to 3 × 5 to 8Advanced · Shoulders, Quads, Glutes · 3D demoThe closest move on the figure to a wall ball: squat below parallel and drive up through your legsEasier: Double kettlebell push press
- Farmer's carry3 × 30 mBeginner · Forearms, Abs, Shoulders · 3D demoBuild towards your race weight; the women's and men's divisions carry 2 × 16 kg and 2 × 24 kgHarder: Suitcase carry
Calves and trunk
- Single-leg calf raise from a step2 to 3 × 8 to 12 each side, holding a dumbbellIntermediate · Calves · 3D demoLower slowly. With a painful Achilles, don't drop below the stepEasier: Slow calf raiseHarder: Single-leg pogo hops
- Side plank2 × 20 to 40 s each sideIntermediate · Abs, Hip abductors, Shoulders · 3D demoEasier from the kneesEasier: Knee side plankHarder: Side plank with leg lift
Tips
- Twice a week: lift more than 3 hours after hard running and at least a day before the next hard run.
- Learn each station's standard before you race, as the figure can't show them all: on the ski ergometer, pull down and hinge at the hips; on the sled pull, stay standing in your box and pull the rope in; on burpee broad jumps, chest to the floor and feet together; on sandbag lunges, the back knee touches the floor; on wall balls, squat below parallel and throw to the 2.7 m or 3.0 m target.
- New to strength training: start with our strength training plan for runners.
- Our Hyrox training plan uses this session every Tuesday, alongside a runners' strength session on Thursday, and sets each week's sets and weights as you build towards race weights.
- Knee or Achilles pain that lasts into the next day: ease off the running and see our runner's knee or Achilles tendinopathy guide.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Part of these weekly plans
Follow the whole week: which session on which day, and how to progress.
Guides that recommend it
Find more moves like these
More sports training
Injury prevention exercises for runners
Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.
25 minBeginner11 movesOther / check instructions, A bench or box
Plyometrics for runners
A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.
20 minIntermediate8 movesCardio machine
Strength workout for cyclists (gym)
A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.
50 minIntermediate13 movesCardio machine, A barbellQuestions people ask
How long does the hyrox strength workout: legs, pulling, carries and sleds take?
About 50 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: Cardio machine, A wall, A band, A barbell, A dumbbell, A sled, A step, A kettlebell. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for me?
It is written at intermediate level. 10 of its 14 moves have an easier option listed beside them; use them freely.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.