Build Your Hyrox Wall Ball Fitness With This Thruster and Run Workout

The final stop of every Hyrox race – wall balls – is the last push, where it all counts. You’ve already tackled seven stations and covered eight kilometres, but this is where it's make or break, and smashing out 100 reps of this full-body movement is no joke, especially when fatigued. If you want to maximise your potential and finish strong, you’ll have to train for it.

But, if your gym doesn’t have a wall ball target, or even medicine balls, you may be wondering how you’re going to fully prepare for your next Hyrox. Don’t worry, we’ve got you covered.

While a thruster doesn’t perfectly replicate the wall ball movement, the standards and stimulus are close enough to help you prepare. This workout combines thrusters and running to help you build your strength and endurance, training you to power out of the bottom of that squat, even under fatigue, while also honing your compromised running.

After a thorough warm-up, mark out a 200m running loop or station yourself at a treadmill with a set of dumbbells. You’re going to want to go heavier than your wall ball weight here to make up for the fact you don’t have to explosively throw the weight 10ft in the air. Grab a set of dumbbells weighing around 15–22.5kg, or a weight you can comfortably use for at least 10 thrusters.

This workout uses a ‘chipper’ format, challenging you to push into some seriously high rep ranges, building that strength endurance in your quads and shoulders. Complete all reps before moving onto the next part of the workout, taking short rests if you need to. The reps will decrease each round, but the running distance will increase, driving up fatigue and forcing you to adapt.

Keep the reps clean and your standards high. Make a note of your finishing time and aim to beat this on subsequent attempts.

Obviously, if you do have access to a target, you can use this workout by performing wall balls instead.

Hyrox Wall Ball Workout (No Wall Balls)

1. Dumbbell thrusters (or wall balls) x 100

If you have access to a wall ball target and it’s convenient to use alongside the rest of the stations, great. If you’re limited to dumbbells (or even a barbell), perform thrusters by dropping down into a full squat position with your bells on your shoulders, standing up explosively and pressing the bells out to full extension. Make sure the crease of your hips drops below your knees and that you explosively push your dumbbells up to full lockout.

2. Running x 200m

Use a treadmill or mark out a running course. Try to run at slightly above your race pace. If you don’t know this, just push yourself to maintain an 8/10 effort, throughout.

3. Thrusters x 75

4. 400m run

5. Thrusters x 50

6. 800m run

7. Thrusters x 25

8. 1 mile run

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