#WOTW: HYROX Off-Season Strength

Warm-Up (5–8 minutes)

• 3 rounds:

  • 8 Air Squats

  • 6 Push-Ups

  • 30s Dead Hang

  • 200m easy Row or Run

Main Strength Work

1. Squat Focus (Lower Body Strength)

• Barbell Back Squat: 4 x 6 (progressive load, controlled tempo)

2. Push Focus (Upper Body Strength)

• Dumbbell or Barbell Push Press: 4 x 8

3. Pull Focus (Posterior Chain & Upper Body)

• Weighted Pull-Ups or Lat Pulldown: 4 x 8–10

Accessory Work (Strength-Endurance & Stability)

Superset – 3 Rounds:

• Kettlebell Front Rack Walking Lunges: 12 steps each leg

• Single-Arm Dumbbell Row: 10–12 each side

Core Finisher – 2 Rounds:

• Plank Shoulder Taps: 30s

• Hanging Knee Raises: 10–12

• Russian Twists with Plate or Dumbbell: 20 reps

Cool Down (5 minutes)

• Pigeon stretch (hips)

• Couch stretch (quads and hip flexors)

• Lat stretch on rig

Total Time: ~50 minutes
Focus: Strength foundations, muscular balance, and injury-proofing—while staying fresh for the upcoming HYROX season.