Tag: Core Strength

A strong, stable core is the foundation of almost every movement in Hyrox. From maintaining your posture during the 8km of running to transferring power in the sled push and staying stable during lunges and wall balls, a powerful core is non-negotiable. Today, I’m breaking down a mega core session I did that’s designed to build exactly that kind of resilience. This one was so effective that I was feeling it for days afterward!

This session was part of a multi-part training day on Wednesday, June 18th, 2025, that also included a warmup, a base-building run, and an endurance bike ride in the sun.

Part 1: The Mega Core Workout

This workout is structured into four challenging supersets, with 1:00 of rest between each. The goal is to attack the core from multiple angles, incorporating dynamic movements, isometric holds, and rotational strength.

The Workout Blueprint:

• Superset 1 (3 sets):
  • A: Toes to Bar x 13 reps
  • B: Plank x 1:00 hold
  (Rest 1:00 between supersets)
• Superset 2 (3 sets):
  • A: GHD Sit-ups x 30, 20, 20 reps
  • B: Lying Leg Raises x 20 reps
  (Rest 1:00 between supersets)
• Superset 3 (3 sets):
  • A: Front Tuck Hold x 0:20 hold
  • B: Russian Twist x 20 reps @ 10 lbs
  (Rest 1:00 between supersets)
• Superset 4 (3 sets):
  • A: Single Arm Overhead KB Carry x 50 ft/arm @ 35.2 lbs
  • B: Pirate Swing x 20 reps @ 35.2 lbs
  (Rest 1:00 between supersets)

My Experience: This was a burner. The combination of dynamic, high-skill movements like Toes to Bar with static holds like the Plank quickly builds fatigue. The GHDs and Leg Raises continued the assault on the abs, and by the time I got to the rotational work and carries, my entire trunk was working overtime to stay stable. It’s the kind of soreness that feels productive, reminding you of the hard work you put in.

Scaled Options for This Core Workout:

• Toes to Bar: Hanging Knee Raises or V-Ups.
• Plank: Reduce hold time or perform from the knees.
• GHD Sit-ups: Scale to regular sit-ups or crunches.
• Front Tuck Hold: A high-skill move. Substitute with a tucked hollow body hold on the floor.
• Overhead Carry: Use a lighter weight or switch to a front rack or suitcase carry position.

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The Day’s Other Sessions: Building the Engine

In addition to the core work, the day included a warmup, a base run, and an endurance bike ride.

The Warmup: A 20-minute, 10km ride on the BikeERG to get the system ready. I focused on maintaining a solid average power of 192W.

The Run: A 6km aerobic base run with a simple goal: maintain a pace of 5:50/km. This felt comfortable and was a great way to get in some Zone 2 work without adding too much stress.

The Bike Ride: This was a great session out in the scorching sun. I wanted to push the pace on this 45-minute ride and was really happy to hold an average speed of 29.4 kph over 22km, an improvement from my previous 28kph average on similar rides. Sustaining that hard work in the heat is a huge confidence booster for building the engine needed for Hyrox.

What are your go-to core exercises for building race-ready strength? Share your favorites in the comments!

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Workout Summaries (June 18, 2025)

Warmup (BikeERG):

• Duration: 20m 20s
• Distance: 9.97 km
• Avg Speed: 29.4 kph
• Avg Power: 192 W

Core Endurance Workout:

• Duration: 38m 23s
• Avg HR: 130 bpm
• Max HR: 160 bpm
• Calories: 375 C
• Note: Detailed set information as per workout blueprint.

Base Building Run:

• Duration: 34m 09s
• Distance: 5.95 km
• Avg Pace: 5:44 min/km
• Avg HR: 111 bpm
• Avg Power: 336 W

Endurance Ride (BikeERG):

• Duration: 45m 01s
• Distance: 22.09 km
• Avg Speed: 29.4 kph
• Avg Power: 193 W
• Avg HR: 154 bpm
• Max HR: 172 bpm