How to Strength Train for Your First HYROX

Thinking of signing up for your first HYROX? Whether you're a seasoned gym-goer or new to the hybrid fitness scene, proper strength training will make or break your experience on race day.

At REVIVAL Personal Training, we coach dozens of athletes through HYROX prep — from first-timers to podium chasers. Here's how to structure your training and why strength is key to success.

🔍 Why Strength Training Matters for HYROX

HYROX combines endurance with real-world strength. You’ll run 8km total, but between each 1km run, you’ll tackle tough stations like:

• Sled Push & Pull

• Farmer’s Carries

• Wall Balls

• Burpee Broad Jumps

• SkiErg & Rowing

  
  

Without a solid foundation of functional strength, you'll fatigue quickly, slow down between stations, and struggle to hold pace in the later rounds.

🧱 The Core Elements of HYROX Strength Training

At REVIVAL, we break strength training for HYROX into 4 essential buckets:

1. Lower Body Strength

Strong legs = faster runs + more efficient sleds.

• Focus on: Squats, Deadlifts, Step-Ups, Lunges

• Target: 3–6 reps for strength, 8–12 for muscular endurance

2. Push & Pull Power

You'll need serious upper body strength for sled work, burpees, and the rower.

• Push: Sled Drills, Push Press, Dips, Wall Balls

• Pull: Sled Pulls, Rows, Pull-Ups, Carries

3. Core Stability

A strong core keeps you efficient, upright, and injury-free.

• Use: Farmer’s Carries, Sandbag Holds, Planks, Russian Twists

4. Work Capacity & Strength Endurance

Your strength needs to last under fatigue. Train with supersets, EMOMs, and high-volume circuits.

• Example: 5 rounds of 12 goblet squats + 20m sled push + 200m run

📅 Weekly Strength Training Template

Here’s a sample week we use at REVIVAL to build HYROX-ready strength:

Day	Focus
Monday	Lower Body Strength + SkiErg
Tuesday	Run Intervals + Core
Wednesday	Upper Body Push/Pull + Carries
Thursday	Recovery or Mobility
Friday	Full Body Conditioning Circuit
Saturday	HYROX Simulation Session
Sunday	Rest or Zone 2 Cardio

🔁 Simulation Is Key

One of the biggest mistakes we see? Athletes who train strength in isolation — but never practice under fatigue.

Start mixing strength + run intervals together. For example:

3 Rounds:500m Run → 20 Wall Balls → 20m Sled Push90 sec rest between rounds.

These race-prep sessions will harden your mindset and teach your body how to transition smoothly.

🎯 Want Help With Your First HYROX?

Our HYROX-specific SGPT (Small Group Personal Training) and 1-1 coaching programs are built to get you ready — no guesswork needed.

✅ Programming tailored to your level ✅ Technique coaching on every station

✅ Simulated race-day sessions

✅ Community + accountability

Ready to train with us?

Join REVIVAL and we’ll help you cross the line with confidence — and maybe even a medal.

📩 Book a free consultation or try a HYROX class this week.