It pains us to say it, but a bigger bench press isn’t going to help you secure your next Hyrox PB. For that goal, a balance of unyielding lower-body strength and relentless stamina is the way forward. This workout builds both.
A combination of heavy sled, high-rep lunges and compromised running –all coming in at under 40 minutes – makes this the perfect express workout for finessing your Hyrox performance.
The 40-Minute Hyrox Workout
After a thorough warm-up, start a running clock and get stuck straight into a heavy 25m sled push. Next, grab a sandbag or a pair of dumbbells/kettlebells (16-24kg) and cover 50m in walking lunges, using perfect race day form. Finally, until the clock shows 5.00, accumulate as much running distance as possible. At the 5.00 mark, immediately hop off the treadmill, head back to your sled and go again. Repeat in this fashion, starting a new round every 5 minutes until you reach the 40-minute mark.
Your ‘score’ is the total distance you accumulate by the end of the workout. Attempt to beat this in subsequent attempts to build your engine.
Every 5 minutes x 40 minutes
1. Sled Push x 25m
Grab the handles of a sled and lean in. Get low, your torso almost parallel to the ground. Drive the sled by marching forward, taking smaller steps to generate consistent power. Try not to lose momentum once you start a length.
2. Walking Lunge x 50m
Hold your dumbbells with straight arms by your sides or in the front rack position, standing tall. Keeping your chest up at all times, take a long step forward with one leg, bending your front knee until the back knee touches the ground. Stand up explosively, pause and repeat with the other leg, moving forward.
3. Run x max distance in remainder of time
Push this run as hard as possible, but remember you’re going to be repeating these intervals for the next 40 minutes, so find a hard pace that you think you can hold. Slightly above your target Hyrox race pace is ideal here.
More Hyrox Training Workouts
With almost 18 years in the health and fitness space as a personal trainer, nutritionist, breath coach and writer, Andrew has spent nearly half of his life exploring how to help people improve their bodies and minds.
As our fitness editor he prides himself on keeping Men’s Health at the forefront of reliable, relatable and credible fitness information, whether that’s through writing and testing thousands of workouts each year, taking deep dives into the science behind muscle building and fat loss or exploring the psychology of performance and recovery.
Whilst constantly updating his knowledge base with seminars and courses, Andrew is a lover of the practical as much as the theory and regularly puts his training to the test tackling everything from Crossfit and strongman competitions, to ultra marathons, to multiple 24 hour workout stints and (extremely unofficial) world record attempts.
You can find Andrew on Instagram at @theandrew.tracey, or simply hold up a sign for ‘free pizza’ and wait for him to appear.
