Building Hyrox Endurance Through Progressive Volume

Are you ready for a true leg and lung burner that will test your endurance and grit for Hyrox? This post dives into an AMRAP (As Many Rounds As Possible) workout from June 26th that delivered over 450 squats and nearly as many deadlifts, leaving my quads screaming for days! You’ll learn how this high-volume, progressive workout style can build immense resilience and strength endurance, crucial for tackling the relentless demands of a Hyrox race.

The Workout Blueprint

AMRAP40: The Progressive Leg & Push Machine

AMRAP40 (As Many Rounds As Possible in 40 minutes)

Start with Round #1, then Round #2, then Round #3, and so on. Continue adding 10 Air Squats, 10 Suitcase KB Deadlifts, and 1 Pushup to each subsequent round. The machine distance also increases by 50m each round.

R#1:

• 10 Air Squats
• 10 Suitcase KB Deadlift (1x56lbs)
• 1 Pushup
• 50m Machine

R#2:

• 20 Air Squats
• 20 Suitcase KB Deadlift (1x56lbs)
• 2 Pushups
• 100m Machine

R#3:

• 30 Air Squats
• 30 Suitcase KB Deadlift (1x56lbs)
• 3 Pushups
• 150m Machine

… and so on, increasing reps/distance each round.

Movement Breakdown & Rationale

Here’s a deeper look at why these movements were chosen and how they can benefit your Hyrox performance:

• Air Squats: A fundamental movement for building quad endurance, essential for the wall balls and burpee broad jumps in Hyrox. The high volume here directly challenges muscular stamina.
• Suitcase KB Deadlift: This unilateral deadlift variation targets the glutes, hamstrings, and core, while also building significant grip strength. Crucially, it replicates the single-sided loading often found in Hyrox carries and lunges, forcing your core to stabilize.
• Pushup: A staple for chest and tricep endurance, directly translating to pushing power for the sled push and the burpee penalty in Hyrox.
• Machine (Rower/SkiErg): Incorporating metered machine work (like a Rower or SkiErg) ensures a cardiovascular challenge under fatigue. This mimics the transition from strength stations to running in Hyrox, building your ability to maintain pace when compromised.

My Experience & Key Takeaways for Your Training

This AMRAP40 was a brutal but incredibly rewarding session. As the Hyrox Performance Coach at CrossFit Birch Bender, I programmed this workout for our weekly Thursday Hyrox class as part of a periodized structure to prepare our members for the upcoming Toronto Hyrox race. Finishing 8 full rounds plus extra squats and deadlifts meant accumulating an insane amount of volume – over 450 squats and nearly as many deadlifts, to be precise. My quads are still feeling it, even two days later! For your Hyrox training, this workout highlights the power of progressive overload within a single session. Starting light and gradually increasing the load (through added reps) forces your body to adapt to sustained effort under fatigue, a direct parallel to the later stages of a Hyrox race. The combination of strength, endurance, and machine work ensures you’re building a robust, resilient engine capable of handling whatever race day throws at you. Don’t shy away from high-volume sessions; they are invaluable for building true Hyrox grit!

Scaled Options

If you are looking to take on this workout, here are a few ways to scale it to your fitness level:

• Time Cap: Adjust the time cap to 20 or 30 minutes to reduce overall volume while still getting the progressive stimulus.
• KB Weight: Use a lighter kettlebell for the suitcase deadlifts or perform them without weight as a bodyweight single-leg deadlift.
• Pushups: Scale pushups to an incline (hands on a box or bench) or perform knee pushups if needed.
• Machine Distance: Reduce the machine distance (e.g., 25m/50m/75m) or substitute with a short, intense burst of cardio like jumping jacks or burpees.
• Rep Scheme: Instead of adding 10 reps each round, try adding 5 reps or keeping a consistent rep count for 3-4 rounds before increasing.