Many HYROX athletes make the mistake of focusing solely on endurance and race-specific movements. But if you're serious about improving your HYROX performance, building a strong foundation of functional strength is non-negotiable.
Sam Warburton and Coach Gassy from SW7 Academy have put together a powerful push and pull strength training workout specifically for those training for HYROX. This workout is designed to increase upper body strength, build muscular endurance, and improve your overall athleticism - all of which are essential for smashing your HYROX time.
2. Chin-Up Clusters
Sets & Reps: 3x3x3 @ 80% (bodyweight or weighted)
Rounds: 3 total
Superset
3a. Dumbbell Bench Press
Sets & Reps: 3 sets of 8, 12, and 15 reps
3b. Bent-Over Row
Sets & Reps: 3 sets of 8, 12, and 15 reps
Perform as a superset. Rest 60 seconds between rounds.
Finisher
Please see image below for reference
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