Deadlift PR & Chest Endurance Triplet for Hyrox

Are you looking to boost your strength and muscular endurance for your next Hyrox race? This post breaks down a powerful training day that combined a heavy deadlift session – where I hit a new personal record of 6 reps at 375 lbs – with a chest-focused metcon designed to build the critical endurance needed for Hyrox’s sled pushes and pulls. You’ll learn the ‘why’ behind these movements and how you can incorporate similar principles into your own training to enhance your performance.

The Workout Blueprint

Part 1: Deadlift Strength & Endurance

Today was a deadlift day, focusing on a heavy set for max reps at 80% of my 1-rep max. This was part of the CrossFit Birch Bender WOD and is a powerful way to build both strength and strength-endurance in the same session, vital for powerful sled pulls in Hyrox.

• Warm-up and work up to a top set.
• Final set: Max reps at 375 lbs.

Part 2: Hyrox-Specific Chest & Core Metcon

For the metcon, I used a triplet structure to build chest and core muscular endurance under the load of repeated running intervals. The goal was to train the muscles to handle the fatigue that builds up during the sled push, sled pull, and wall balls in a Hyrox race.

Part 1: Chest & Run Triplet (3 Rounds)

• Bench: 95 lbs x 20 reps
• Neutral Grip DB Bench: 30 lbs x 20 reps
• Run: 300m

Rest 3:00 between rounds.

Part 2: Chest Fly & Run Triplet (3 Rounds)

• Incline DB Flies: 25 lbs x 20 reps
• Incline Low Crossover Cable Flies: 15 lbs x 20 reps
• Run: 300m

Rest 3:00 between rounds.

Part 3: Core & Run Triplet (3 Rounds)

• Tuck ups: 20 reps
• Butterfly Situps: 30 reps
• Run: 400m

Movement Breakdown & Rationale

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

• Deadlift: The deadlift is a foundational strength movement that builds total body strength, particularly in the posterior chain (glutes, hamstrings, back). For Hyrox, this translates directly to a more powerful and efficient sled pull. It also helps build a strong core and back, which is essential for maintaining a strong posture during every station in your race.
• Bench Press: This is a core movement for building pushing power in the chest and triceps. Strong pushing muscles are a huge asset for your sled push, allowing you to generate more force and move the sled more efficiently.
• Neutral Grip DB Bench: Using dumbbells with a neutral grip challenges the stabilizing muscles of the shoulder more than a barbell. This helps to build balanced strength and is more specific to the type of pushing motion you use during your sled push, where the load isn’t fixed to a single implement.
• Incline DB Flies: These isolation exercises help to build muscular endurance in the chest. While they don’t move a lot of weight, they are excellent for creating a high-volume stimulus that mimics the muscular fatigue you’ll feel after repeated pushing efforts in your race.
• Incline Low Crossover Cable Flies: Using cables allows for a constant tension on the muscle throughout the range of motion, providing a sustained muscular endurance challenge for your chest.
• Tuck ups & Butterfly Situps: A strong core is the foundation for everything in Hyrox. From maintaining a solid plank during the burpees to keeping your form during the sled pull, a strong midsection prevents energy leaks. These two movements work the rectus abdominis and hip flexors, which are key for your stability.
• Run Intervals: By combining running with resistance exercises, you train your body to handle the demands of a Hyrox race, where you have to transition quickly from muscular work to running. It’s an excellent way to build your ability to run under fatigue.

My Experience & Key Takeaways for Your Training

This session offered valuable lessons for anyone serious about Hyrox. My deadlift PR wasn’t just a personal win; it highlighted the importance of consistently challenging your strength to directly improve sled pull performance. For your training, consider incorporating structured strength blocks to boost foundational power. The chest metcon, while less intense than some full-body sessions, proved highly effective for localized muscular endurance. This emphasizes that targeted workouts can build specific fatigue resistance crucial for elements like the sled push and wall balls in your race. When planning your training, remember that even seemingly ‘easier’ workouts can deliver significant benefits if they target specific race demands, ensuring you’re building a well-rounded fitness profile for Hyrox.

Scaled Options

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

• Deadlift: Instead of a max reps set, work up to a challenging set of 5 reps at 70-80% of your 1RM. This allows you to build strength without the same level of central nervous system fatigue.
• Bench Press: Use a lighter barbell or dumbbells, or if you don’t have access to these, you can use push-ups on a box or on the floor. For an endurance challenge, try to hit as many reps as possible in a 60-second window.
• Incline Flies: You can perform these with a lighter weight, or use resistance bands for a similar stimulus without the need for dumbbells or cables. Focus on squeezing your chest muscles at the end of each rep.
• Run: If you don’t have access to a track, you can substitute the 300m/400m run with a 90-second run on a treadmill or 300m/400m on a rower or ski erg.