This taper week workout is designed to keep your muscles primed and reinforce race-specific movement patterns without causing fatigue. By eliminating running and focusing on low-impact, controlled exercises, you’ll maintain neuromuscular readiness while allowing your body to recover for peak performance on race day.
Each station emphasises proper form, efficient movement, and strategic pacing, ensuring you're prepared for every HYROX station. Focus on breathing, posture, and execution rather than intensity, so you arrive at the starting line refreshed, strong, and ready to perform at your best.
Taper Week Workout
1. 500m Ski Erg
Smooth, controlled pace, focus on technique.
2. 25m Sled Push (@ Race Weight or less)
Steady and controlled, maintain strong form.
3. 25m Sled Pull (@ Race Weight or less)
Engage core, maintain strong grip and smooth motion.
4. 40m Burpee Broad Jumps
Stay light on your feet, avoid excessive strain.
5. 500m Row
Efficient strokes, maintain good rhythm.
6. 100m Farmers Carry (@ Race Weight or less)
Controlled grip, steady breathing.
7. 50m Sandbag Lunges (@ Race Weight or less)
Slow, steady steps, strong core engagement.
8. 50 Wall Balls (@ Race Weight or less)
Full range of motion, smooth reps, focus on breathing.
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