Hyrox at Hammer’s Gym, Complete Training Program
🧭 Intro: What Is HYROX?
- HYROX is a global fitness race combining running and functional workouts.
- Competitors run 1km between each of 8 functional fitness stations.
- It’s designed to test full-body strength, muscular endurance, and cardiovascular fitness.
At Hammer’s Gym, our facilities are uniquely suited to prepare you for every station of the HYROX event from sled pushes to burpee broad jumps with the best combination of functional space, gym machines, and free weights.
🏋️♀️ Training at Hammer’s Gym for HYROX Success
1. Running
- Treadmills or outdoor running routes for interval training and pacing.
- Tip: Practice HYROX-style intervals (e.g., 1km run + 1 station x 8 rounds)
2. SkiErg & Rowing
- Use the Concept2 SkiErg and RowErg (available in the functional training zone).
- Intervals and endurance sessions (e.g., 3 x 1000m at race pace with 2-min rest)
3. Sled Push & Pull
- Functional area sled track: Load sleds with competition weight and push/pull for distance.
- Progressions: Start with 25m pushes, build up to 50m at race pace.
4. Burpee Broad Jumps
- Use open turf space or functional floor to practice technique and efficiency.
- Drill: 4 sets of 20m with focus on minimizing transition time between reps.
5. Farmers Carry
- Heavy dumbbells or kettlebells in the functional area.
- Carry 50–100m focusing on grip, posture, and controlled breathing.
6. Sandbag Lunges
- Weighted lunges with sandbags or loaded barbells.
- Use functional space or open gym floor; practice walking lunges over 25m.
7. Wall Balls
- Medicine balls + wall target in the functional area.
- Standard: 6kg (women), 9kg (men) to a 10ft target.
- Drill: 4 x 25 reps with 60s rest between.
🧠 Weekly Training Split Example
Day 1: Strength + Sled Work: Deadlifts, Sled Push/Pull, SkiErg, Core
Day 2: Conditioning + Skill Work
Running intervals + Burpee Broad Jumps, Rowing
Day 3: Rest or Active Recovery
Day 4: Hyrox Simulation – Half Race
Day 5: Strength (Lower Body Focus) Squats, Lunges, Farmers Carries
Day 6: Hyrox Simulation – Full Race Effort or Skill Drills
Day 7: Rest
