Struggle With Hyrox Walking Lunges? Our Lunge and Run Workout Will Help

The walking lunge station of a Hyrox race might just be the most unassuming. With a relatively light load (20 kg for men and 30 kg for pro men) and covering only half the distance you had to complete for the farmer’s carry, it’s very easy to chalk this up as the "easy station".

But do so at your own peril.

By the time you hit this "short and light" station, you will already have accumulated 7 km of running, completed six strength-sapping stations, and be expected to run straight out into your final run. This station may feel like a walk (or walking lunge) in the park when fresh, but on race day it’s going to hurt.

If you’re struggling with performing unbroken, compromised lunges in training or have faltered at this station in previous races, chances are you just need to build some specific conditioning to handle the fatigue and breeze through all 100 m. This workout has you covered.

Hyrox Lunge Conditioning Workout

This workout combines a descending ladder of lunges with an ascending ladder of running, pushing your fatigue threshold, building your resilience, and boosting your lower-body strength endurance.

After a thorough warm-up, grab a 20-30 kg sandbag if you have one, or use a barbell or dumbbells if necessary. Mark out your running and lunging distances (or hop on the treadmill and perform alternating static lunges), and get to work on the following ladder:

• 100 walking lunges

• 200 m run

• 75 walking lunges

• 400 m run

• 50 walking lunges

• 800 m run

• 25 walking lunges

• 1 mile run

Complete all reps and runs with high-quality form, observing Hyrox standards. Gun for the fastest time possible and aim to beat this time in subsequent attempts.

Walking Lunge Form Guide

With a sandbag or barbell across your shoulders, or holding a pair of dumbbells, stand tall and take a deep breath. Keeping your torso as upright as possible, take a long step forward with one leg, bending your front knee until the back knee touches the ground. Stand up explosively, either pausing at the top before taking another step, or lunging directly forward with the opposite leg. Keep moving forward in this fashion.

More Hyrox Workouts

• The Hyrox Simulation Workout You Can Do in Any Gym

• 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

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

• Is The Sled Your HYROX Weakness? Try This Workout

• Are Wall Balls Your HYROX Weakness? Try This Workout

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

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