The 4 Key Hyrox Exercises You Need to Perfect
To be successful in Hyrox, you need a well-structured Hyrox training plan to become proficient in the eight specific exercises that make up the functional stations of the race. If you can master the technique of each station, you can significantly improve your efficiency. This means you can complete each challenge with as little wasted energy as possible and get back to running quickly. Training these movements strategically should be the foundation of your Hyrox preparation.
Aside from technique, you need to build the specific strength and endurance needed for each station. Some exercises, such as the sled push, require explosive power and strength, while others, such as the rowing machine, test your ability to maintain effort over a longer period. Understanding these differences lets you customise your training approach to meet the unique demands of each station effectively as part of your well-rounded Hyrox training plan.
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Sled Push Workout
The sled push is one of the toughest stations in Hyrox, demanding brute strength, power, and technique. The correct form starts with a low body position, fully extended arms, and power primarily coming from the legs, not the upper body. Your workout should concentrate on building the maximum force to overcome inertia and the endurance to keep momentum over the required distance.
It’s important to gradually increase the weight on your sled push to improve your strength. Start with a lighter load and make sure you can maintain your speed for the entire distance you’re pushing. As you get stronger, you can add more weight. But make sure you can still go the full distance without stopping. One effective way to train with the sled is to do interval training. Try doing 5-8 sets of 10-meter pushes, with short rest periods in between.
Exercises that can help you improve your sled push performance include variations of squats, hip thrusts, and plank progressions that can help strengthen your core. A crucial component of your hyrox training plan is being able to produce force while keeping your torso in a rigid position, which will directly translate to better sled push efficiency. Incorporate these movements in your strength training sessions to build the specific strength you need for this challenging station.
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Sled Pull Technique
The sled pull is a great way to challenge different muscle groups than the push. It focuses on the posterior chain and requires a strong grip. To do it effectively, you need to hinge at the hips, keep your arms straight, and take a powerful step backward. This will engage your hamstrings and glutes. A common mistake is to stand too upright or to use your arms to pull the sled. This will tire you out quickly and it’s not an efficient way to move.
Your training should concentrate on refining your technique and developing the strength you need for this exercise. You should include sled pull sessions in your training, using different weights and distances. Pay close attention to your form as you start to tire. You can also do Romanian deadlifts, cable face pulls, and farmer’s carries. These exercises will help you develop the strength in your posterior chain and grip endurance that you need to pull the sled effectively, while they also contribute to your overall hyrox training plan.
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Wall Ball Drills
Wall balls are a compound exercise that works the lower body and the shoulders. They require a full squat, a quick and powerful stand, and a synchronized arm extension to throw the ball at the target. This exercise is all about rhythm, as finding your natural flow can help you do more reps with less energy.
For wall ball training to be effective, it should include both high volume sets that mimic the race requirement and skill work focused on consistency and accuracy. Start with manageable sets of 10-15 repetitions and gradually build to longer unbroken sets that approach the race demand. Pay special attention to maintaining consistent squat depth and hitting the same spot on the wall with each throw, as these details significantly impact your efficiency. Integrate these wall ball drills into your customised hyrox training plan for best results.
It is important to build up your shoulder strength for the long overhead work that is vital for wall ball success. Overhead pressing variations, frontal raise holds, and thoracic mobility work should be included in your training programme. These exercises help build the specific endurance and mobility needed to maintain proper wall ball technique throughout the full station requirement.
- Focus on a consistent rhythm rather than maximum speed
- Maintain full squat depth on every repetition
- Use your legs to generate power, not your arms
- Train with the exact ball weight and target height used in competition
- Practice breathing patterns that support sustained effort
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Farmer’s Carry Development
The farmer’s carry tests your grip strength, shoulder stability, and core endurance while challenging your mental fortitude. Success in this station comes from proper positioning shoulders back and down, core engaged, and a controlled pace that prevents early grip failure. Many athletes approach this station too aggressively, only to find their grip failing before completing the distance. A detailed plan for hyrox training will cover all these aspects of the farmer’s carry.
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