How Good Is Your Grip and Grit?
One of the most important and often overlooked skills when it comes to HYROX is your grip strength. With over half the HYROX stations such as the ski, sled pull, row, farmers carry, and lunges being centred around grip strength and grip endurance, it's important you don't neglect it.
Add this workout to the end of your session to test your grip and grit. The aim of the workout is that each section should be completed unbroken, so scale the weight of the KB's accordingly across the clean and press and farmers carry. Your row pace should be around 5 seconds slower than your race pace to allow you to attack the wall balls and complete them unbroken.
Can You Go All the Way?
FOR TIME
- 12 (6 e/side) x single-arm KB alternating clean and press (20/12kg)
- 100m KB Farmers Carry (24/16kg)
- 8 (4 e/side) x single-arm KB alternating clean and press (20/12kg)
- 50m KB Farmers Carry (24/16kg)
- 6 (3 e/side) x single-arm KB alternating clean and press (20/12kg)
- 50m KB Farmers Carry (24/16kg)
Rest 90 seconds
- 1500m row (-5 sec slower than race pace)
- 50 x Wall Balls (9kg / 6kg)
- 1000m row (-5 sec slower than race pace)
- 25 x Wall Balls (9/6kg)
- 500m row (-5 sec slower than race pace)
- 25 x Wall Balls (9/6kg)
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