7 Strength Exercises Every HYROX Athlete Should Be Doing

Hyrox Performance

13 May

Written By daniel lush

You can’t always run your way to a faster HYROX finish. Strength matters — especially when your legs are fried, your grip is cooked, and you still have to face a sled or 100m of lunges.

At The Conditioning Hub, we train athletes to build race-specific strength that translates directly to HYROX performance.

These 7 exercises form the backbone of our HYROX coaching plans.

1. Sled Push Progressions

Why it matters: The sled push is one of the most taxing HYROX stations, demanding a mix of strength, power, and mental grit.

Coaching Tips: Start with light sleds and build weight over time. Include high-handle pushes, resisted sled sprints, and controlled drags to build strength through the full range of motion.

Evidence: Sled pushing improves horizontal force application and lower body strength (Winwood et al., 2016), both essential for endurance-strength tasks like HYROX.

2. Front-Loaded Walking Lunges

Why it matters: The 100m lunge is a race-ender for many. Maintaining posture and leg control under fatigue is key.

What to do: Use kettlebells or dumbbells in the front rack position. Focus on upright posture, deep range, and breathing rhythm.

Progression Tip: Combine with running intervals for real-world transfer.

Evidence: Loaded lunges improve lower-limb muscle activation and balance (Beardsley & Contreras, 2014), and front loading increases core and spinal engagement.

3. Barbell (or Dumbbell) Thrusters

Why it matters: Thrusters are the ultimate full-body fatigue tool — mimicking the metabolic demand of wall balls and circuits.

Sets/Reps: 4x10 at moderate weight, focus on explosive bar speed.

Evidence: Compound lifts like thrusters activate large muscle groups and drive significant oxygen uptake (Friedmann et al., 2007), improving aerobic power under load.

4. Farmer Carries (Heavy)

Why it matters: Carries reinforce grip, core, and anti-rotation strength — all vital for sled pull, lunges, and general posture when fatigued.

Programming: Start with 30-40m carries with heavy dumbbells. Focus on posture and breathing control.

Evidence: Loaded carries improve trunk stabilisation and grip endurance (McGill, 2010), key in multi-modal races.

5. Burpee Broad Jumps

Why it matters: This explosive movement develops lower-body power and metabolic resilience — essential for transitions and energy bursts mid-race.

Tip: Focus on smooth transitions and consistent rhythm, rather than maximal jump distance.

Evidence: Plyometric training enhances neuromuscular efficiency and anaerobic capacity (Markovic & Mikulic, 2010), both of which benefit HYROX race performance.

6. Romanian Deadlifts (RDLs)

Why it matters: Strong hamstrings and glutes support running economy and protect against fatigue-induced form breakdown.

Technique Focus: Use moderate load with full hip hinge and 3-second eccentric tempo.

Evidence: Eccentric hamstring work reduces injury risk and improves sprinting mechanics (Van Dyk et al., 2019), contributing to more efficient running in HYROX.

7. Core Stability Work (Suitcase Carries, Dead Bugs, Planks)

Why it matters: Core integrity under fatigue is non-negotiable for running form, wall balls, and functional transitions.

Key Drill: Suitcase carries with uneven load for 30–40m to build unilateral control and postural stability.

Evidence: Core stability training improves trunk endurance and dynamic balance (Behm et al., 2010), which directly translates to better movement economy in hybrid races.

Conclusion

Training for HYROX isn’t about lifting heavy in isolation or running endless kilometres. It’s about building smart, functional strength that holds up under fatigue. These 7 exercises offer the biggest return on investment for serious HYROX athletes.

Want these integrated into your training plan? Book your free 15-minute coaching call [Insert Calendly Link], or join our £30/month plan for a structured, race-specific program built by expert coaches.

References

Winwood, P. W., Cronin, J. B., & Keogh, J. W. L. (2016). The performance and physiological effects of weighted sled training. Sports Medicine, 46(5), 731–752.
Beardsley, C., & Contreras, B. (2014). The role of kettlebells in strength and conditioning. Strength and Conditioning Journal, 36(3), 1–9.
Friedmann, B., et al. (2007). Training-induced adaptations in skeletal muscle metabolic enzymes. European Journal of Applied Physiology, 99(4), 433–438.
McGill, S. M. (2010). Core training: Evidence translating to better performance and injury prevention. Strength and Conditioning Journal, 32(3), 33–46.
Markovic, G., & Mikulic, P. (2010). Neuro-musculoskeletal and performance adaptations to lower-extremity plyometric training. Sports Medicine, 40(10), 859–895.
Van Dyk, N., et al. (2019). Hamstring eccentric strength and injury risk in football: A systematic review and meta-analysis. British Journal of Sports Medicine, 53(12), 852–859.
Behm, D. G., et al. (2010). Effect of instability training on core muscle activation and balance performance. Journal of Strength and Conditioning Research, 24(3), 679–684.