FEEL THE BURN

Training for HYROX? This lung-busting workout from HYROX master trainer and Represent 247 athlete Jake Dearden will get you race ready

- Jake Dearden

Part 1 of this HYROX session focuses on four of the eight functional stations you’ll face on race day: farmers carry, burpees, walking lunges, and wall balls. The alternating exercises in this workout of carries, jumps, lunges, and ball throws will keep you at a high heart rate throughout, and the reps will promote muscular endurance. It’s structured to start with higher reps and distances, progressively decreasing the number of burpee broad jumps to allow you to manage your energy and pace effectively.

Part 2 of the session involves a 25m sled push – often viewed as one of the toughest functional exercises competitors face – followed by an 800m run, repeated four times. Since HYROX consists of over 50% running, it’s essential to integrate cardio exercises into your training plan.

PART 1 

Complete 2 rounds for time

1. 200m kettlebell farmers carry 

• Tighten your core throughout to provide stability and support for your lower back

• Avoid excessive swaying or leaning to one side

2. 20 burpee broad jumps