Today, Saturday, June 7th, 2025, was the day to tackle a monster workout I had planned. While not a direct Hyrox simulation due to the longer, programmed rest periods, this session was designed as a long, grueling, preparatory workout. The goal was to test the physical and mental endurance required to not just complete, but compete in, a Hyrox race, by working for a duration that exceeds the race itself. The structure involved multiple distinct blocks of work, culminating in a brutal “For Time” finisher designed to challenge me when already deeply fatigued.
A Quick Note on Volume & Intensity
This workout is exceptionally high in volume and designed as a peak training session. It is not intended as a standard daily workout. Please do not attempt this without significant training experience. Always listen to your body, prioritize good form, ensure adequate recovery, and scale workouts appropriately to your current fitness level and goals. Consistent, smart training is the key to long-term success!
This Hyrox Workout Blueprint: Strength Hybrid
This session was broken into distinct blocks, each separated by a 2:00 rest period, leading into a continuous “For Time” finisher. I used the Roxfit app to program this workout on my Garmin Fenix 7 ahead of time, which is a great way to track complex, multi-part sessions like this. It allows me to run the workout on my watch and simply hit the lap button each time I finish a movement to seamlessly transition to the next, while accurately logging my times.
The Workout:
- Block 1 (3 Rounds):
- 20 Barbell Back Squats @ 135 lbs
- 500m Run
- Block 2:
- 1000m SkiErg
- Block 3 (3 Rounds):
- 40 Sandbag Lunges @ 50 lbs
- 500m Row
- Block 4:
- 2km Echo Bike
- Block 5 (3 Rounds):
- 15 Dual DB Deadlift Jumps @ 50 lbs
- 1km BikeERG
- Block 6:
- 1km Run
- Block 7 (For Time Finisher):
- 200m Farmers Carry @ ORG (Orange Kettlebells – 61.6 lbs per hand)
- 200m Walking Lunges
- 100 Wall Balls @ 20 lbs
- 50 Burpee Broad Jumps
- 200m Run
- 200m Farmers Carry @ ORG (Orange Kettlebells – 61.6 lbs per hand)
Movement Breakdown & Rationale:
Let’s break down the purpose of these blocks in a Hyrox context:
Barbell Back Squat & Run: Builds foundational leg strength and endurance and immediately tests your ability to run with pre-fatigued legs.
SkiErg: A full-body power and endurance test, a key station in Hyrox that taxes the entire system.
Sandbag Lunges & Row: Unilateral leg work with an awkward object (the sandbag) is highly functional. Pairing it with the rower adds another full-body cardio stimulus.
Echo Bike: A notoriously difficult machine that builds serious power and grit. A pure test of your “engine.”
Dual DB Deadlift Jumps & BikeERG: Develops explosive hip power and posterior chain endurance, paired with a more sustainable cardio effort on the BikeERG.
The Finisher (Block 7): This is a classic Hyrox-style chipper designed to be completed when you are already exhausted. It combines almost all the key elements: a heavy carry to tax the grip and core, high-volume leg work with lunges and wall balls, a full-body power endurance test with burpee broad jumps, and more running and carrying under extreme fatigue.
My Experience & Key Takeaways: The Gauntlet Completed!
This workout was every bit as challenging as it looked on paper. The total time from start to finish was 1 hour, 43 minutes, and 26 seconds. This was a true test of pacing and just refusing to quit.
The first six blocks were about managing effort to save something for the finisher. The final “For Time” block, which started after the 1km run, was where the real test began. I managed to complete the first 200m Farmer’s Carry with the 61.6 lb kettlebells unbroken for the first 150m before having to take a quick break, which was a good start. The 200m of walking lunges clocked in at 214 total lunges, a huge volume that really taxed the legs. By the time I got to the Wall Balls, I was pretty well thrashed, and my pace on those was definitely slower than I would have liked, but it was about survival at that point.
Around 30 reps into the 50 Burpee Broad Jumps, my left knee “blew up” pretty bad, becoming quite painful, which forced me to slow down and be much more deliberate with my movement to get through them. The final 200m Farmer’s Carry was a battle of will against a fried grip; the 200m was broken up into short 50m chunks, taking about 7-10 seconds of rest between each. It’s a great data point for where my grip endurance is deep into a workout.
Scaled Version for This Hyrox Workout:
This workout is extremely high in volume. To scale it effectively, you could:
- Option A: Reduce the Full Workout:
- Perform only 1-2 rounds of the multi-round blocks.
- Cut all distances (Ski, Row, Bike, Run) in half.
- In the final “For Time” block, cut all distances and reps in half (e.g., 100m carries, 100m lunges, 50 wall balls, 25 burpee broad jumps).
- Option B: Perform a Section Only:
- Choose just one or two of the main blocks (e.g., Block 1 and Block 2) as your workout for the day.
- Tackle the “For Time” finisher (Block 7) as a standalone workout on another day, but perhaps with reduced reps/distance as well.
Always use appropriate weights for your fitness level. The goal of a session like this is to sustain effort over time, not to fail due to excessive loading.
Simulating Race Day for Hyrox Success
Long preparatory workouts are a key part of building the capacity for the grueling nature of Hyrox. As a certified Hyrox Performance Coach, I can help you build the capacity to handle these efforts and peak for the October Hyrox in Toronto. Let’s build a plan that prepares you for the grind!
Get in TouchWhat does your longest preparatory workout look like? Share your thoughts on this monster session in the comments!
Workout Summary (June 7, 2025)
- Workout Name: HYROX STRENGTH HYBRID WORKOUT
- TOTAL TIME: 1:43:26
- Date: Sat, Jun 7, 2025
- Focus: Full Body Endurance, Hyrox Preparation
- Calories: 1253 C
- Avg HR: 153 bpm
- Max HR: 177 bpm
- Training Effect: VO2 Max (Aerobic: 4.6, Anaerobic: 2.1)
Detailed Workout Log
# TYPE TIME HR 1 20 Barbell Back Squat 00:57 108 2 500m Run 02:24 117 3 120s Rest 02:00 147 4 20 Barbell Back Squat 01:04 126 5 500m Run 02:27 161 6 120s Rest 02:00 153 7 20 Barbell Back Squat 01:11 140 8 500m Run 02:17 165 9 120s Rest 02:00 147 10 1km Ski Erg 04:17 153 11 120s Rest 02:00 139 12 40 Sandbag Lunges 02:50 159 13 500m Row Erg 01:32 164 14 120s Rest 02:00 154 15 40 Sandbag Lunges 02:04 156 16 500m Row Erg 01:48 167 17 120s Rest 02:00 153 18 40 Sandbag Lunges 01:57 153 19 500m Row Erg 01:50 167 20 120s Rest 02:00 154 21 2km Echo Bike 03:15 163 22 120s Rest 02:00 161 23 20 DB Deadlift Jumps 01:17 156 24 1km Bike Erg 01:52 162 25 120s Rest 02:00 150 26 20 DB Deadlift Jumps 01:10 152 27 1km Bike Erg 01:53 166 28 120s Rest 02:00 146 29 20 DB Deadlift Jumps 01:10 150 30 1km Bike Erg 01:59 161 31 120s Rest 02:00 147 32 1km Run 03:59 147 33 200m KB Farmers Carry 03:35 149 34 200m Walking Lunges 08:19 157 35 100 Wall Balls 09:34 155 36 50 Burpee Broad Jump 10:45 156 37 200m Run 02:04 150 38 200m KB Farmers Carry 02:14 161