How To Train For The HYROX Challenge Event & Dominate It

[@AspenPowderParty]

This is the most practical hyrox training video I’ve seen. Thank you and well done! Wondering, have either of you looked at the 8 week training plans on the official hyrox website? I’d love to know your thoughts on them. They’re not “custom” to individual strengths and weaknesses. So I realize their limitations.

[@Luka-Hocevar]

Haven't checked them out, will look into it, but Joel and I are also thinking about creating some HYROX training programs that are templates but also have changes based on weaknesses

[@vlsinner]

@@Luka-Hocevar did you already create these Hyrox training programs? I can't find them unfortunately...

[@petermcnamee2436]

Great structure! Very concise!

[@Luka-Hocevar]

Glad it was helpful!

[@jananacorevibes]

Thank you very much for these important Tipps and for covering the most key parts for a perfect preparation for the event👍🏼💪. I think it is also important to know how to smartly distribute the strain between muscles for each exercice to be able to get longetivity and less fatigue like you already mentioned. Example in sled pull: Translation between using legs and back( rowing). Or in sled push: using legs/glutes or Shoulders. Etc..

[@naveedkhokhar9670]

😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊

[@brianpmack]

Your numbers are off. 8km total run. Weights listed are slightly inaccurate. They vary by gender. Wall balls vary by weight, count and height between men and women.

[@Luka-Hocevar]

And yet the principles of what we're sharing remain the same. This is the science and strategies of how to train for it, 1km more or less, weight up or down, the content remains the same and is valuable for someone preparing for it.

[@AmnaAimaneman]

❤❤00😮

[@ZubiZubi-d3k]

😮

[@Luke-ef9ft]

Thanks for this great video. Really enjoyed the way Joel break down the event and then explained how he would train for it by evaluating your own strengths/weaknesses & then developing priorities based on those assessments.

[@SitiAbidah-zj4bc]

😂❤

[@SamPardys]

What’s the Skierg and rower resistance set at during competition?

[@pensiforce]

6

[@allenguttormson4553]

It’s defaulted to 6. You can adjust each one time during the event (once for ski, once for row)

[@Spaxcore]

Distance: 1000 m * The damper setting on the ergometer will be preset to the following resistance: WOMEN 5 WOMEN PRO / MEN 6 MEN PRO 7 Note: Each athlete is allowed to adjust the damper setting to his/her own preferences. However, once the athlete starts the exercise, he/she is not allowed to change again and must remain with the chosen setting until the entire distance has been completed.

[@oudevoshui]

The drag factor is important. A damper of 6 can have a very different drag factor on one erg than the other.

[@harbster2]

But how do you practice these exercises? My gym has none of this equipment except a medicine ball.

[@peterlowry6990]

Perhaps not hugely event-specific, but I made a running workout years ago that mimicked the heavy legged feeling. Its essentially squat jumps, followed by squats, followed by jumping lunges (switch legs in mid-air), then a squat hold, then run up steps or a hill. You repeat that maybe 3 more times. The number of reps/seconds is up to you.