Workout Library

This document provides a variety of example workouts focused on different training goals. Use these as samples to build a balanced weekly schedule that targets running and Hyrox-specific strength. The workouts below are listed in order of priority and importance.

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Workout 1

Compromised Running (Hard Hyrox / Hard Running)

Goal: Mimic the fatigue of the race. High intensity, high volume.

Pyramid Protocol
  • Perform the following run/push ladder, then move to the next station (Wall Balls, Lunges, or Burpees) following a similar metabolic profile.
  • Round 1: 800m Run + 10m Sled Push (Heavy).
  • Round 2: 600m Run + 20m Sled Push.
  • Round 3: 400m Run + 30m Sled Push.
  • Round 4: 200m Run + 40m Sled Push.
  • Switch Station: Repeat the structure for Wall Balls (e.g., 800m/10 reps -> 200m/40 reps), or any other station.
Workout 2

Running Intervals

Goal: Improve VO2 Max and speed endurance.

8 x 1k repeats
  • Warm-up: 2km progressive run.
  • Main Set: 8 x 1000m at Faster than Hyrox Race Pace (5k-10k pace).
  • Recovery: 90 seconds standing rest or slow walk.
  • Cool-down: 1km very slow jog.
Workout 3

Zone 3 Running - Tempo Runs

Goal: Sustained efforts just below the lactate threshold .

Marathon Pace Intervals
  • Warm-up: 15 min Zone 2.
  • Main Set: 3 x 4000m at Zone 3 (Marathon Pace).
  • Recovery: 3 min walking/light jogging between sets.
  • Cool-down: 10 min easy jog.
Workout 4

Zone 2 Ergs / Bike / Treadmill / Stairmaster

Goal: Low-impact aerobic base building.

Slow and Steady
  • 30 min Row: Low cadence (22–24 spm).
  • 30 min SkiErg: Low cadence (35–45 spm).
  • 120 min Bike: Low resistance, normal cadence (80–90 RPM).
  • 60 min Stairmaster: (Optional weight vest).
  • 60 min Treadmill Uphill: + Weight Vest.
Workout 5

Hyrox + Downhill Running (Rest)

Goal: Specific movement practice with controlled recovery.

Hyrox Flow Intervals
  • Structure: 1 min ON / 1 min OFF.
  • ON (Work): Choose one Hyrox movement per interval: Sled Push, Sled Pull, Kettlebell Farmers Carry, Wall Balls, Burpee Broad Jumps, or Sandbag Lunges.
  • OFF (Rest/Recovery): Treadmill set to -5% incline at 12km/h. Focus on heart rate recovery.
Workout 6

Treadmill Uphill + Weight Vest + Bodyweight Strength

Goal: Muscular endurance under high cardiovascular demand.

Weighted EMOM Intervals
  • Structure: 1 min ON / 1 min OFF for 30–40 minutes.
  • ON Minute: Uphill treadmill (10–15% incline) wearing weight vest. Perform one of: Pull-ups, Push-ups, Ab wheel rollouts, Back Extensions, Burpees, etc.
  • OFF Minute: Slow walk on treadmill uphill.
Workout 7

Strength Work + Treadmill (Zone 2)

Goal: Maintain aerobic state while under moderate muscular load.

The Hybrid Flow
  • Setup: Treadmill at 0% incline, Zone 2 pace.
  • Circuit (Repeat 5–8 times):
  • 10 Squats → 1 min Run
  • 10 Deadlifts → 1 min Run
  • 10 Bench Press or Push-ups → 1 min Run
Workout 8

Olympic Weightlifting Session

Goal: Develop explosive power, coordination, and technical proficiency.

Power Developer
  • Snatch: 5 sets x 2 reps (Speed and technique, ~75% 1RM).
  • Clean & Jerk: 5 sets x 2 reps (Stable catch and drive).
  • Front Squat: 3 sets x 5 reps (Upright torso).
  • Clean Pulls: 3 sets x 3 reps (Focus on extension).
Workout 9

Strength Training (5x5 Protocol)

Goal: Increase maximal force production.

The Foundation
  • Back Squat: 5 sets x 5 reps.
  • Deadlift: 5 sets x 5 reps.
  • Bench Press: 5 sets x 5 reps.
  • Overhead Press: 5 sets x 5 reps.
  • Barbell Rows: 5 sets x 5 reps.
  • Hip Thrusts: 5 sets x 5 reps.
  • Note: Rest 2–3 minutes between sets.
Workout 10

Running + Calisthenics

Goal: Muscular endurance and transition efficiency.

The Calisthenics Park Circuit
  • Repeat for 5 Rounds:
  • 10 min Run: Moderate/Steady pace to reach the park.
  • Calisthenics Set: 5 Pull-ups, 10 Dips, 15 Push-ups, 10 Leg Raises, 10 Horizontal Pull-ups.
  • 15 Burpees: Perform as the transition movement.
  • No rest: Go directly into the next 10-minute run set.