In HYROX, time is mostly lost at the stations, not on the run. For the athlete who stalls on the sled push, loses grip on the farmers carry or stops at rep 40 of the wall balls, the problem isn't conditioning, it's the strength threshold. This session raises exactly that threshold.
Which stations does it target?
| Station | Key ability | Main movements |
|---|---|---|
| Sled Push | Leg drive, body angle | Squat variations, hill pushes, split squats |
| Sled Pull | Back, hips, grip | Hip hinge, rowing pulls, rows |
| Farmers Carry | Grip, core stability | Heavy carries, hangs, core work |
| Sandbag Lunges | Single-leg strength | Bulgarian split squats, step-ups, loaded lunges |
| Wall Balls | Leg endurance | Front squats, thrusters, high-rep squats |
Session flow
- Prep (10 min). Hip, ankle and shoulder range of motion.
- Main lift (20 min). A low-rep strength block focused on squats or hip hinges.
- Station work (20 min). Work at race load or heavier on the day's target station.
- Accessory (10 min). Grip, core and single-leg work.
Who is it for?
For athletes with solid basic technique who are prepping for a race or want to lower their time. Beginners are encouraged to build a base first with the HYROX Fundamentals session. You can read about where strength fits into prep on the HYROX page in more detail.
Join
Try this session.
Message us to book a spot and a level test; we'll find a time that works together.
Weekdays 06:00 - 23:00
