Built For Athletes x RJ Coaching: HYROX Race-Weight Workouts

The HYROX season kicks off next week, and it’s time to fine-tune your preparation. Built For Athletes has teamed up with RJ Coaching to deliver three structured HYROX race-weight workouts designed to replicate official competition standards.

Each session targets the balance of endurance, strength, and pacing that defines elite HYROX performance—so you can step onto the start line race-ready when it matters most.

Workout A – E14MOMx4 (Race Weight)

A conditioning test that blends functional strength and endurance, following authentic HYROX movement standards.

Every 14 minutes, complete 4 rounds:

• 1000m Run

• 500m SkiErg

• 40m Sled Push

• 30 x Wall Balls

• 25m Burpee Broad Jumps

• 100m Farmers Carry

This HYROX workout builds both aerobic capacity and muscular endurance while challenging your transitions and pacing under fatigue. Aim for consistent splits across all rounds to mirror real race intensity.

Workout B – RJC 4x4

An endurance-focused HYROX session designed to simulate the cardiovascular load of race day.

Complete:

• 4km Run

• 4km Concept2 Bike

• 4km SkiErg

• 4km Row

Rules: Split the distances any way you choose—but the challenge remains the same: can you finish the full 16km workload in under an hour?

This session tests sustained output, energy management, and your ability to recover between modalities—key to success on HYROX competition day.

Workout C – EMOM 40

A high-intensity HYROX training session that pushes both your aerobic and anaerobic limits.

Every minute on the minute for 40 minutes:

• Max Calories SkiErg

• Max Burpee to SkiErg

• Max Wall Balls (6kg men / 4kg women)

• Rest

Rotate through the stations, maintaining quality reps and consistent effort. This HYROX EMOM workout builds mental resilience, power output, and pacing discipline to help you overcome fatigue during the final race stations.

Results and Benefits

These HYROX race-weight workouts are designed to elevate your competition readiness, targeting endurance, functional strength, and efficiency under pressure. Regular inclusion of sessions like these will help you:

• Adapt to official HYROX race standards

• Improve aerobic and anaerobic conditioning

• Build strength, endurance, and movement economy

• Develop race-day pacing and recovery strategy

Sharpen your edge, trust your training, and take confidence into the next HYROX start line knowing you’ve prepared with precision.