Crush Your Next Hyrox Race: A 10-Week Strength Training Plan for Maximum Performance

Apr 7

If you're preparing for your next Hyrox event—or aiming for a podium at the World Championships—there’s one thing you can’t overlook: structured strength training. Hyrox is the ultimate hybrid test, combining endurance with raw power, and success demands more than just running.

In this guide, I’ll walk you through my proven 10-week Hyrox strength training plan designed to boost performance, prevent injury, and build a race-ready body.

Whether you're a beginner or a seasoned hybrid athlete, this plan will help you train smarter and perform stronger.

💥 What You’ll Learn:

Why strength training is non-negotiable for Hyrox
Foundational mobility and breathing drills to unlock performance
Lower and upper body strength strategies for race-day execution
Key plyometric moves to improve power and efficiency
How Zone 2 cardio enhances strength gains and recovery
Event-specific strategies for sleds, wall balls, and more

1. Breath Work & Mobility: Laying the Foundation

Before you chase PRs, build the basics. Diaphragmatic breathing, thoracic mobility, and full-range squats lay the groundwork for strength that translates to real-world movement and race-specific demand.

Benefits:

Better posture and positioning
Improved oxygen delivery
Reduced injury risk

2. Injury Prevention: Strengthen the Weak Links

Injury prevention = consistency. I’ve battled SI joint pain firsthand, and building resilience in vulnerable areas has been a game-changer.

Key Exercises:

Jefferson Curls
Reverse Hypers
Single-leg stability drills

3. Lower Body Power: Isometric Calf Work

Strong calves = efficient running + sled domination. I use isometric calf raises 3–4x per week to build durability and power.

Protocol:

3 sets of 5 with 3–5 sec holds at 80% effort

Results:

Improved running economy
Stronger sled drive
Less lower leg fatigue

4. Plyometrics: Train for Explosiveness

Plyos aren’t just for athletes—they’re for Hyrox domination. Explosive training enhances everything from wall balls to broad jumps.

Top Plyos:

Max height vertical jumps
Broad jumps
Single-leg bounds

5. Upper Body Strength: Push, Pull, Perform

Wall balls, sleds, carries—your upper body needs power and stability. Push presses and pull-ups are non-negotiable staples in this plan.

Why:

Push Press = dynamic overhead strength
Pull-Ups = grip and back development

6. Endurance + Recovery = Performance

Hyrox is an endurance test. I prioritize Zone 2 cardio, breathing drills, and low-impact machines (rower, ski erg) to build aerobic capacity without burnout.

Recovery Tools:

Sauna
Mobility work
Structured deloads

Daily Row Goal:

2K row, perfect form, every day

7. Event-Specific Training

Close to race day, we turn up the specificity. Simulated stations, transitions, and pacing strategies get top priority.

Key Moves:

Sled push/pull intervals
High-rep wall balls under fatigue
Farmer’s carries + lunges in sequence

🎥 Watch the Full Hyrox Strength Breakdown

In this video, I break down the essential balance of speed, load, and endurance that every HYROX athlete needs to understand to perform at a high level.

I’ll walk you through:

Why speed work and compound lifts are crucial to weekly training
How these translate directly to better performance on race day
How I use breathing exercises and Zone 2 training to improve recovery, pacing, and race-day efficiency

⚠️ This isn’t just about moving weight—it's about moving well, moving fast, and building durability.

You’ll get a clear framework for how to structure your HYROX strength training—without overdoing it. More isn’t always better. The right dose, with the right intent, is where progress happens.

If you're serious about taking your HYROX game to the next level, this is where you start.

👉 Watch the full video here →
🔔 Don’t forget to like, subscribe, and stay tuned for more training insights from inside the grind.

🚀 Additional Resources

💪 R Training App (30-Day Money Back Guarantee)
https://rmr.training/rmr-app

📊 Custom Race Report from RoxOpt
https://www.roxopt.com

🎧 RMR Training Podcast
Listen on Spotify

Rich Ryan