You’ve learned the HYROX movements, now it’s time to build your engine.

But be warned: this session includes a total of 8km running and 160 wall balls, sit-ups and lunges – so only tackle when you’re feeling fresh.

You will need:

  • Treadmill
  • Wall Ball
  • Wall Ball Target

Warm-up:

After five minutes of running, you’re going to warm up your entire body some more by activating different muscle groups and prepping for the movements that follow.

Use this to actually warm up, and take your time – while aiming for full range of motion and proper technique.

  • 5-min Run at a moderate pace

(2 rounds)

  • 5 x Walkout
  • 10 x Air Squat
  • 10 x Sit-Up
  • 10 x Lunges (total)

Get Fit For HYROX With This Seriously Tough Workout | Men's Fitness UK

The workout: KRAVITZ

This is a great workout to begin to understand how to pace your movements, and what your sustainable intensity is on the run.

Try to avoid reaching maximal exertion in the movements, and focus instead on a disciplined run speed. For example, if your best ever 1km run is four minutes, aim to hold between 4.30-4.45km, and manage the movements to allow you to hit that pace consistently.

It’s always better to finish a race fast rather than gas out on the first lap, so use the first two laps to gauge your pace, then steadily increase intensity each round.

(8 rounds, for time)

  • 1km Run
  • 20 x Wall Ball
  • 20 x Sit-Up
  • 20 x Lunges (total)

Time cap: 75 mins

Make it easier:

  • If this is your first experience of HYROX-style training, perform the workout as an AMRAP, aiming to complete as many rounds as possible in 30 mins.
  • You can replace wall balls for a basic air squat to reduce intensity, or scale the reps (reduce the movements to 10 of each rep, for example).
  • When scaling, aim to reduce first the challenge in the movements before playing with the run distance – HYROX is a running race, after all.

Progressions:

  • Add weight to the lunges with either a sandbag or kettlebells.
  • Replace the sit-ups with the SkiErg for 500m – these are the same motor patterns, but the SkiErg will further elevate your heart rate, challenging your ability to hold the pace on the run.