Hyrox, the globally popular fitness competition, tests both strength and endurance through a unique combination of running and functional exercises. Training for Hyrox requires a balanced approach, focusing on explosive power, muscular endurance, and mental resilience. For those in the W6 area looking to dominate their next Hyrox event, here are the seven best strength exercises to incorporate into your training regimen.
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1. Deadlifts
Why it’s great for Hyrox: Deadlifts strengthen the posterior chain (hamstrings, glutes, and lower back), which is crucial for sled pushes, pulls, and running.
Tips for W6 Gyms: Use barbells at local gyms like Virgin Active Hammersmith or PureGym to vary your deadlift styles (conventional or Romanian). Aim for 4 sets of 6-8 reps.
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2. Back Squats
Why it’s great for Hyrox: Squats build leg power and core stability, essential for lunges and wall balls. They also enhance running efficiency.
How to perform: Maintain proper form by keeping your chest upright and hitting full depth. Start with 70-80% of your max weight for 4 sets of 5 reps.
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3. Bench Press
Why it’s great for Hyrox: A strong upper body is key for sled pulls and carrying heavy sandbags. The bench press focuses on the chest, shoulders, and triceps.
Where to train: Head to The Gym Hammersmith for a reliable bench setup. Incorporate 4 sets of 8-10 reps to build hypertrophy and strength.
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4. Pull-Ups
Why it’s great for Hyrox: Pull-ups develop grip strength, lats, and biceps—vital for exercises like farmer’s carries and sled pulls.
Scaling options: Use assisted pull-up machines or resistance bands at your local gym if you’re building strength. Aim for 3 sets of 8-12 reps.
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5. Overhead Press (Barbell or Dumbbell)
Why it’s great for Hyrox: This exercise enhances shoulder strength and stability, crucial for movements like the wall ball throws.
Form focus: Press the weight overhead in a controlled manner, keeping your core tight to avoid arching. Perform 3 sets of 6-8 reps.
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6. Walking Lunges
Why it’s great for Hyrox: Lunges simulate the weighted lunges you'll face in competition. They also improve balance, coordination, and lower-body endurance.
Pro tip: Practice with dumbbells or a barbell at your gym. Involve the grassy spaces at Ravenscourt Park for outdoor sessions.
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7. Farmer’s Carry
Why it’s great for Hyrox: This functional exercise builds grip strength, core stability, and overall endurance—key elements for the Hyrox farmer’s carry challenge.
How to perform: Grab heavy dumbbells or kettlebells and walk for 30-50 meters. Repeat for 3-4 sets.
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Bonus Tips for W6 Residents
Combine with cardio: Incorporate treadmill running or outdoor routes like the Thames Path to mirror Hyrox’s run-functional combo.
Local recovery spots: After intense workouts, unwind at Hammersmith’s local recovery havens, such as Floatopia or The Massage Centre.
Group classes: Check out F45 Hammersmith for functional strength classes that complement Hyrox training.
Training for Hyrox requires dedication and a strategic approach. By incorporating these seven strength exercises, you’ll be better prepared to tackle the demands of the competition while maximizing performance. W6 athletes, it’s time to level up—see you at the finish line!
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