800m Run Intervals -Aim for 3-5 Sets -Aim for a consistent time frame -Assess your run, note what felt hard Perform A. 40m of Burpee Broad Jumps B. 40m Loaded Lunges 20/15kg C. 500m Ski Erg #hyroxtraining #hyrox

Loaded Runs 400m x 10 sets -Add a Weights Vest 9/7kg -Reduce your stride length -Stay on your toes -Try 5/3kg to start with or 5 Sets with plenty of rest if you have never done loaded running. #hyroxtraining #hyrox

400m x 10 sets -Run at 80% pace -2 min rest before each sprint #run #hyroxtraining

5km Run for Time -Just run, keep the volume -Happy New Year #hyroxtraining #hyrox

Merry Christmas Hyroxers Light Run session 10 Rounds 400m -75% Race Pace -Stay on your toes, pull your chin in and run tall #hyroxtraining #hyrox

Machine EMOM 10 Rounds Min 1. 8/6 Rogue Bike Cals Min 2. 12/10 Cal Row Min 3. 10/8 Cal Ski Min 4. 15 WallBalls -40min EMOM -Hit all the Cals and Reps #hyroxtraining #hyrox

35min Metcon For Rounds 300m Ski Erg 800m Run 40m Farmers Carry 32/24kg x 2 15 WallBalls (Unbroken) -Hard on the Ski -Cruise on the Run -Aim for 4-6 Rounds in 35mins #hyroxtraining #hyrox

A lot of training programs out there are just written to destroy you….see how much pain you can take. It’s better to have a program that specifically tailors to your specific weaknesses, then slowly link the chains to a fully built out race program. #hyroxtraining #hyrox

Ski Erg Intervals 250m x 6 Sets -Build some sprint intensity -Complete as fast as you can and track your times. -Rest twice as long as your sprint times. #skierg #hyroxtraining

1km Sprint Intervals -3-6 sets (Depending on your run experience and volume) -Rest 1:1 meaning Rest for 5mins if it took 5mins to run. -Tie in 250m of Ski Erg if you have one -Note your fastest time and track when it got better and/or worst -Refrain from heel-striking #hyrox #run #hyroxtraining

Run Volume 200-400-800-1000m - 3 sets - max 90 seconds rest - Perform 20 Burpees after every set. #hyroxtraining #hyrox

Rowing Volume 500m Row x 4 Sets -Be consistent in your stroke -60s rest in between Sets #hyroxtraining #hyroxtraininguk #hyroxtrainingau

Sled Push Strength 10m Sled Push 80/60kg -8 Sets with 60 seconds rest -Start each set with a 400m Run -Then straight into the Sled, no rest #hyroxtrainingatthegym #hyroxtraining

Burpee Stamina 10Rounds 45seconds Work:15 seconds Rest Burpees -chest to floor + Jump + Clap above head -no stopping for full 45 seconds #burpees #hyrox #hyroxtraining

Run Bias Triplet - Volume 8 Rounds 600m Run 15 Wall Balls 20 Rope Slams 10m Walking Lunges -Build your volume and capacity #hyroxtrainingatthegym #hyroxtraining #hyrox

Volume Triplet 4 Rounds 1000m Run 20m Burpee Broad Jumps 250m Ski Erg 40m Farmer Carry 32/24kg -Build the volume #hyrox #hyroxworkouts

Leg Strength and Stamina 1km Loaded Run x 3 -use a 10kg weights vest -start with 400m if you’ve never run with a vest before #hyrox #hyroxtraining #loadedrunning

Wallball Stamina 150 WallBalls for Time -aka Karen -Aim for a sub 10 minute time #wallballs #hyroxtraining #hyrox

Wallball Stamina 10-20-30-40-50 Wall Balls -Unbroken sets -note where you broke the set and time to complete #hyrox #hyroxtraining #wallballs

Volume Triplet 4 Rounds 1000m Run 25 Wall Balls 10m Sled Push 100/80kg 40m Loaded Lunges 20/15kg -Build the Volume -800m or 400m if you haven’t run 1000m ever, but stay with what you chose. #hyrox #hyroxworkout #hyroxtraining

Running Threshold 400m x 6 Sets -3mins max Rest -80-90% pace #run #hyrox #hyroxtraining

There are workouts and there are programs. Depending on where you are in your journey you need to choose and adapt the ones that suit you but still challenge you for the end goal. #hyrox #hyroxprogramming

Sled Strength and WallBall Stamina 5 Rounds 8 Deadlifts 80/60kg 15 Wallballs #hyrox #hybrid #training

Run Conditioning (Advanced) 1000m x 10 Sets -Be consistent -Rest as Needed -3min Rest #hyrox #run #hyroxadvanced

Run Conditioning (Intermediate) 400m x 20 Sets -Be consistent -Rest as Needed -2min Rest Max #hyrox #run #hyroxintermediate

Run Conditioning (Beginner) 200m x 20 Sets -Be consistent -Rest as Needed #hyrox #run #hyroxbeginner

Hyrox Race Format 1km Run, 1km Ski 1km Run, 50m Sled Push 1km Run, 50m Sled Pull 1km Run, 80m Burpee BJ 1km Run, 1km Row 1km Run, 200m Farmer Carry 1km Run, 100m Lunges 1km Run, 100 WallBalls #hyrox #hyroxrace

Hello BS-World, are we ready to Hyrox? #hyrox #hyroxworld #hyroxuk