Build Upper-Body Power and Master Compromised Running with This Hyrox-Inspired Workout

Andrew Tracey
·3-min read
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Hyrox Inspired Compromised Running Workout ERIC_WITTKOPF

One of the hallmarks of Hyrox is its ‘compromised running’ – the art of running under increasingly greater fatigue from resistance movements, especially in the lower body.

This workout gives you ample opportunity to get to grips with running under fatigue, while also getting conditioned to some Hyrox specific movements. Oh, you’ll also build some muscle and boost your endurance while you’re at it – even if Hyrox isn’t your thing.

The workout alternates between a ‘chipper’ format, where you’ll chip away at a high rep target, resting only as necessary to keep your form sharp, and short bouts of running. Complete all reps of a movement before moving into the run, then keep the run rapid in order to build that compromised running conditioning.

If you have the space and the kit, perform the movements to Hyrox standard, i.e. walking lunges, burpee broad jumps and wall balls in the place of thrusters.

1. Dumbbell thrusters (or wall balls) x 50

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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. Rest as necessary to catch your breath and keep your form impeccable, but no longer.

2. Running x 400m

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

3. Renegade row x 100 (each side)

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Drop into a strong plank with both hands gripping dumbbells. Keeping your hips from rotating, shift your weight onto your left hand, row the right dumbbell towards your hip. Pause briefly, then lower the weight under control. Repeat on the opposite side. Continue in this fashion, alternating arms. Rest as necessary to catch your breath and keep your form impeccable, but no longer.

4. Running x 400m

5. Burpee (broad jump if possilbe) x 50

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Drop down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground. Straighten your arms and hop your feet forwards, before jumping into the air with hands on head. Repeat. If you have space to perform these as burpee broad jumps, go for it, or simply alternate back and forward with your jumps.

6. Running x 400m

7. Walking lunge x 50

walking lunge
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Use a sandbag or hold a pair of dumbbells in the front rack position. Keeping your chest up at all times, step forwards with one leg and bend your front knee until the back knee touches the floor. Stand up, pause and repeat with the other legume moving forward. If you don’t have space for walking lunges, perform as forward lunges on the spot.

8. Running x 400m

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