Use This 40-Minute Sled, Lunge and Run Workout to Get Hyrox-Ready

It pains us to say it, but a bigger bench press isn’t going to help you secure your next Hyrox PB. For that goal, a balance of unyielding lower-body strength and relentless stamina is the way forward. This workout builds both.

A combination of heavy sled, high-rep lunges and compromised running –all coming in at under 40 minutes – makes this the perfect express workout for finessing your Hyrox performance.

The 40-Minute Hyrox Workout

After a thorough warm-up, start a running clock and get stuck straight into a heavy 25m sled push. Next, grab a sandbag or a pair of dumbbells/kettlebells (16-24kg) and cover 50m in walking lunges, using perfect race day form. Finally, until the clock shows 5.00, accumulate as much running distance as possible. At the 5.00 mark, immediately hop off the treadmill, head back to your sled and go again. Repeat in this fashion, starting a new round every 5 minutes until you reach the 40-minute mark.

Your ‘score’ is the total distance you accumulate by the end of the workout. Attempt to beat this in subsequent attempts to build your engine.

Every 5 minutes x 40 minutes

1. Sled Push x 25m

Grab the handles of a sled and lean in. Get low, your torso almost parallel to the ground. Drive the sled by marching forward, taking smaller steps to generate consistent power. Try not to lose momentum once you start a length.

2. Walking Lunge x 50m

Hold your dumbbells with straight arms by your sides or in the front rack position, standing tall. Keeping your chest up at all times, take a long step forward with one leg, bending your front knee until the back knee touches the ground. Stand up explosively, pause and repeat with the other leg, moving forward.

3. Run x max distance in remainder of time

Push this run as hard as possible, but remember you’re going to be repeating these intervals for the next 40 minutes, so find a hard pace that you think you can hold. Slightly above your target Hyrox race pace is ideal here.

More Hyrox Training Workouts

• Don’t Have a Hyrox Wall Ball Target at Your Gym? Use Our Thruster and Run Workout Instead

• Are Walking Lunges Your Hyrox Weakness? Try This Hard-Hitting Lunge and Run Workout

• Are Farmer's Carries Your Hyrox Weakness? Try This Workout

• Is The Sled Your HYROX Weakness? Try This Workout

• Our 30 Minute Hyrox EMOM Workout Will Boost Your Skills and Fitness

• How To Do a Hyrox Simulation Workout in Any Gym

• Are Wall Balls Your HYROX Weakness? Try This Workout

• How You Can Use the Run-Walk Method to Get Back Into Running

• Our Fitness Director Shares The 'Running Meditation' He Swears By For a Calmer Mind and Better Pace

• Use This Carry and Ski Workout To Boost Your Hyrox Endurance (No Running)

• Think Hyrox Is Too Long? Try the Intense 'Acid Bath' Sprint Workout Instead

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