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HYROX station strength

Heavy sled pushes and pulls, loaded lunges and carries, then a wall ball finisher: strength work for the stations that slow most people down.

Level
Intermediate
Duration
55 min
Equipment
Sled, Kettlebell, Sandbag, Medicine ball, Rowing machine
Access
PremiumWorkout
Open with Premium

Who it’s for: Intermediate exercisers training for a HYROX race, with access to a sled.

The sleds, the lunges and the carries are where many HYROX races slow to a crawl. This session builds the strength behind them by working heavier than race load for short distances, so race load feels lighter on the day.

Rest fully between rounds: the aim is moving a heavy sled well, not getting out of breath. Choose loads that slow you down but never stop you. The wall balls at the end are the only part done against the clock. This session needs a sled; if your gym has none, the free HYROX station EMOM is the alternative.

What the session involves

  • A 5-minute easy row
  • Four rounds of heavy sled push and sled pull
  • Three rounds of sandbag lunges and farmers carries
  • A 50 wall ball finisher and a short cool-down

What’s inside

  • Warm-up: 5 minutes easy rowing
  • Sleds: four rounds of push and pull over short distances, heavier than race load
  • Carries and lunges: three rounds with loads above race load
  • Finisher: 50 wall balls for time, then a 5-minute cool-down

The full session is part of Premium.

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Before you start

  • This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.

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