Hyrox Simulation Circuit
As Hyrox events are becoming more popular, we thought it would be a good idea to post an intro workout so you can see what goes into getting ready for an event. The event is compromised of 16 different events – 8 of which are 1 kilometer runs – 1,000 meters or slightly longer than a 1/2 mile. In between each run is a strength event such as walking lunges, wall balls, burpee broad jumps, ski erg, row erg and and a sled push and sled pull. It will put the hurt on you if you are not prepared and it will make sure you feel every muscle in your body.
Purpose: Practice the full variety of Hyrox stations at slightly reduced volume to manage recovery
Warm-up (10 min)
- 5 min mixed cardio (bike/row/jog)
- 2 rounds: 10 goblet squats, 10 push-ups, 10 banded good mornings, 10 lunges (front, back and side)
- Light sled push/pull practice
Circuit (perform as 2-3 rounds, 60–90 sec rest between stations)
- Run 1km
- SkiErg – 500m
- Sled Push – 20 m @ race weight
- Sled Pull – 20 m @ race weight
- Run 1km
- Burpee broad jumps – 10 reps
- RowErg – 500 m
- Farmer Carry – 50 m heavy
- Run 1km
- Walking Lunges – 20 reps (bodyweight or light load)
- Wall Balls – 20 reps
Don’t underestimate this workout! Try 2-3 rounds and see how it goes. If you have any questions, you can find me at [email protected]