PUSH IT ALL THE WAY
It’s only a few weeks until the UK’s HYROX 24/25 season kicks off so it’s likely many of you are now entering your race-specific training block. This is the block where you should be incorporating station-specific work into your training to practice things like technique efficiency, pacing and changeovers (if you’re doing doubles).
Today, we’re putting your compromised station work to the test, with the “push-stations”; Sled push, lunges, burpee broadjumps and wall balls.
You’ll begin each station with your usual 1km run at your race pace, or slightly under. You’ll then increase your pace by 5-10 seconds per km for a further 250m. Not only will you be covering more distance, but the quicker pace will spike your heart rate and prepare you to work better under fatigue AND to help you realise that a pacing strategy is key.
It’s also a reminder to not treat the roxzone as a rest - it’s important you get in and get out of station and back to your runs, as quickly as you’re able to.
Fuel up, give it a go and let me know how you get on.
Race Pace Endurance Workout
An endurance workout featuring ski, running, sled push, burpee broad jumps, walking lunges, wall balls, and rowing exercises at varying intensities.
500m Ski
Distance: 500 meters
Intensity: race pace
Target: full body
1km Run
Distance: 1 kilometer
Intensity: race pace
Target: lower body, cardiovascular system
250m Run
Distance: 250 meters
Intensity: 5-10 secs faster than race pace
Target: lower body, cardiovascular system
50m Sled Push
Distance: 50 meters
Target: lower body, full body
Type: Strength Exercise
80m Burpee Broadjumps
Distance: 80 meters
Target: full body
Type: Plyometric Exercise
100m Sandbag Walking Lunges
Distance: 100 meters
Target: lower body, full body
Type: Strength Exercise
100 x Wall Balls
Repetitions: 100
Target: full body
Type: Strength and Conditioning Exercise
500m Row
Distance: 500 meters
Intensity: race pace
Target: full body, cardiovascular system
Type: Cool down
Created by: Built for Athletes
Share:
#WOTW: Jonny Pain Series
The Ultimate Bag For Organisation