Strength Exercises for Hyrox

What Strength Exercises Should We Do For Hyrox?

 

Just simply running through stations in your training isn’t going to cut it.

Even doing them heavier than your category weight isn’t enough.

Not if you want to get that PB.

To improve your overall tolerance and skill in Hyrox, we must be applying proper strength training in our routine.

This might seem like a no-brainer, but I’m still seeing a lot of people simply repeating WODs and running for their Hyrox training.

Neglecting strength training in your programme is a huge miss!

But what strength exercises should we be doing for Hyrox?

I’m not going to run through all the smaller, accessory based movements that could help.

I’m going to give you the CORE 4 main, biggest bang-for-your-buck exercises, and why you should do them.

BOX SQUATS

These are all about developing pure strength in all the leg muscles. By sitting on a box, we remove the eccentric portion of the rep and create a huge concentric focus. This allows us to load it up much heavier and really generate some force & power. These are crucial for improving your ability on the SLED PUSH and BROAD JUMPS.

DEADLIFTS

Barbell or Trap Bar, these are going to give you the most benefit for your hamstring & glutes development. Lifting heavy on these will make the SLED PULL feel like pulling air on the day! It’ll also improve your efficiency on the ERGs, LUNGES and your RUNNING SPEED, by increasing the rate of muscular contractions.

PUSH PRESS

This is for improving the force and power output of the shoulders, crucial for speed on the WALL BALLS. By squatting down and ‘popping’ the weight up, we can generate far more momentum than a strict press.

PULL-UPS

My least favourite of the bunch, lol. Albeit tough, these are mega for improving your grip and pulling strength, translating over to, you guessed it, the FARMERS CARRY&  SLED PULL. It’ll also do wonders for your posture and alignment, making you a far stronger runner.

All of these exercise should be at the centre of your training sessions.

Progress them over the weeks and work in a rep range of 4-8 in order to go quite heavy and really push the force/power development.