Box.

NUTRITION AND PERFORMANCE

PERFORM BETTER

HY R OX

LOOK
BETTER

C OND I T I ONI NG
BETTER
FEEL

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HYROX CONDITIONING

If you're stepping into the world of Hyrox

competitions, or if you're already a
seasoned competitor looking to raise
your game, the right conditioning
workouts are essential for your success.

Hyrox is not your average fitness

challenge. It's a unique blend of running
and functional exercises that test both
your endurance and strength in a high-
intensity setting. To excel in a Hyrox
event, you need to be as strong as you
are fast, and as enduring as you are
explosive.

That's where these Hyrox-specific

conditioning workouts come into play.

Designed to mirror the challenges you'll

face in a real Hyrox competition, these
workouts focus on building the
endurance to maintain a steady pace
during the running segments, while also
developing the strength and power
necessary to tackle the functional
exercise stations effectively.

Whether you're training for your first

Hyrox event or aiming to improve your
previous performance, these
conditioning workouts will help you
prepare in the most targeted and
effective way possible. Prepare to push
your limits, increase your resilience, and
unlock your full Hyrox potential!

So, are you ready to take on the

challenge? Let's dive in!
 WORKOUT 1: RUNNING, SLED PUSH, SLED PULL, AND SANDBAG LUNGES

Warm up:

5 minutes of light jogging, gradually increasing your pace

5 minutes of dynamic stretches

Main Workout:

Run 200m at a pace that gets your heart rate to around 75% of your max
Sled push for 20m
Sled pull for 20m
Sandbag lunges for 20 reps (10 on each leg)
Run 200m at a pace that gets your heart rate to around 75% of your max
Repeat this circuit for as many rounds as possible within 20 minutes

Cool down:

5 minutes of slow walking, focusing on deep breathing

This workout aims to build both your aerobic capacity and strength endurance,
two key elements for Hyrox events. The sled push and pull replicate the force
generation required in many Hyrox events, while the sandbag lunges focus on
lower body strength and stability. The running keeps your heart rate up throughout
the workout, improving your cardiovascular fitness. Remember, adjust the weights
and distances according to your fitness level. Always focus on form, especially as
you fatigue.

Workout 2: Wall Balls and Running Intervals

Warm up with a 1km jog and some dynamic stretching.

Run 400m at a pace that gets your heart rate to around 75% of your max.
Immediately follow with 25 wall balls.
Repeat this circuit 4-5 times, depending on your current fitness level.

The goal of this workout is to build strength in your lower body and core through
the wall balls, while maintaining a steady aerobic pace with the runs.

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 WORKOUT 3: RUN AND WALL BALL SIMULATION

Warm up: 10 minutes light jog and mobility exercises

Main session: Run 1km at a moderate pace
Followed by: 3 rounds of 20 Wall Balls, 10 Box Jumps
Repeat the above sequence for a total of three rounds.

WORKOUT 2: RUN AND SLED PUSH SIMULATION

Warm up: 10 minutes light jog and mobility exercises

Main session: Run 1km at a moderate pace
Followed by: 3 rounds of Sled Push (20 meters, moderate weight), 15
Kettlebell Swings
Repeat the above sequence for a total of three rounds.

WORKOUT 3 - RUN AND BURPEE BROAD JUMP SIMULATION

Warm up: 10 minutes light jog and mobility exercises

Main session: Run 1km at a moderate pace
Followed by: 3 rounds of 10 Burpee Broad Jumps, 20 Dumbbell Snatches
Repeat the above sequence for a total of three rounds.

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 WORKOUT 7: PUSH-UPS, BURPEE BROAD JUMPS AND RUNNING
INTERVALS

Warm up with a 1km jog and some dynamic stretching.

Run 400m at a pace that gets your heart rate to around 75% of your
max.
Immediately follow with 10 push-ups and 10 burpee broad jumps.
Repeat this circuit 4-5 times, depending on your current fitness level.

This workout is designed to build upper body strength with push-ups and
explosive power with burpee broad jumps, while maintaining a steady
aerobic pace with the runs.

WORKOUT 8: ROW AND RUN INTERVALS

Warm up with a gentle 1km jog and some dynamic stretching.

Row 500m at around 85-90% of your max effort.
Immediately follow with a 1km run at a pace that gets your heart rate to
around 80% of your max.
Repeat this circuit 4-5 times, depending on your current fitness level.

This workout is designed to help your body get used to switching between
different types of exertion - full body indoor rowing and running.

WORKOUT 9: SLED PUSH AND PULL LADDER

4 Rounds of:

Sled Push - 20m, 30m, 40m, 50m

Sled Pull - 50m, 40m, 30m, 20m

Rest for 3 minutes between rounds.

Rationale: This workout simulates the sled push and pull stations in a HYROX
event, developing lower body strength, power, and endurance. The ladder format
also mimics the varying intensity levels experienced in a HYROX event, helping you
adapt to changing demands.

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 WORKOUT 10: BURPEE AND FARMER'S WALK SUPERSET

3 Rounds of:

15 Burpees
50m Farmer's Walk with heavy kettlebells or dumbbells

Rest for 2 minutes between rounds.

Rationale: This workout targets both the anaerobic system and muscular
endurance, which are crucial for HYROX events. Burpees test your body's
ability to move in and out of different positions quickly, a skill frequently
required in HYROX. The Farmer's Walk, on the other hand, builds grip
strength and overall stamina, which are essential for the carries in a HYROX
event.

WORKOUT 11: RUN AND SKI-ERG INTERVALS

5 Rounds of:

400m Run
500m Ski-Erg

Rest for 90 seconds between each round.

Rationale: This workout focuses on cardiovascular endurance and mimics

the run-and-station pattern of HYROX events. The Ski-Erg portion
specifically targets the upper body and core, balancing out the leg-
dominant running portion.

WORKOUT 3: WALL BALL AND BOX JUMP SUPERSET

4 Rounds of:

20 Wall Balls
15 Box Jumps

Rest for 2 minutes between rounds.

Rationale: This workout focuses on lower body power and muscular

endurance. Wall Balls simulate the wall ball station in a HYROX event, while
Box Jumps develop explosive power and agility, essential for tackling the
various obstacles.

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BOX:PERFORM

Take your training to the next level.

Becoming a hybrid athlete requires a perfect balance of strength and endurance,

with a keen focus on optimising your running performance. This eBook has
provided you with valuable insights, practical strategies, and actionable tips to help
you excel in your journey as a hybrid athlete. However, if you really want to take
your running to the next level, check out Box:Perform, where we provide VO2Max
and lactate testing, personalised guidance, comprehensive training programs, and
ongoing support, backed by the latest in metabolic testing technology.

Sign up now and become part of a community that is dedicated to the pursuit of
excellence in the world of hybrid athletics. The time to act is now – your future self
will thank you for it!

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