Essential Exercises for Hyrox Training

Aug 4, 2024

Review flashcards

High Rocks Race Preparation: 18 Essential Exercises

Introduction

  • Purpose: 18 exercises to prepare for the High Rocks race, covering 9 key movements.
  • Schedule: To be incorporated over a training block of 8, 12, or 16 weeks.
  • Goal: Improve aerobic fitness, conditioning, strength, power, speed, and physique.

Running

  1. Back Squat
    • Variations: High bar, low bar, heels elevated.
    • Benefits: Improves tempo and long runs, maximal strength.
    • Sets/Reps: Intermediate/Advanced - 6x6, Beginner - 4x8.
  2. Tibialis Raise
    • Benefits: Prevents injuries (knees, Achilles, calves), strengthens tibialis muscle.
    • Sets/Reps: 2-3 sets of high reps (20-50).

SkiErg

  1. Deadlift
    • Variations: Rack pull, snatch grip.
    • Benefits: Increases strength, power, speed.
    • Sets/Reps: 3-6 sets of 3-5 reps.
  2. Tricep Dip
    • Benefits: Upper body pushing power, triceps strength.
    • Sets/Reps: 5x5, high rep sets (15-20) at the end.

Sled Push & Pull

  1. Reverse Sled Drag
    • Benefits: Knee health, lower back, hip strength.
    • Frequency: 3 times a week, 10-30 minutes.
  2. Poliquin Step Down
    • Benefits: VMO strength, knee health, high reps (15-30).
  3. Seated Rope Pull
    • Benefits: Grip strength, upper body strength.
  4. Neutral Grip Chin-Up
    • Benefits: Biceps and forearm strength for sled pulls.

Burpee Broad Jumps

  1. Hurdle Hops
    • Variations: High, low, fast, slow, distance.
    • Benefits: Coordination, timing, athleticism.
    • Sets/Reps: 3x5 on each leg.
  2. Explosive Push-Ups
    • Variations: Band assistance, feet elevation.
    • Benefits: Explosiveness in burpee broad jumps.

Rower

  1. Front Squat
    • Benefits: Bottom position strength, mobility, core strength.
    • Sets/Reps: 3-8 sets of 3-6 reps.
  2. Dumbbell Row
    • Benefits: Single-arm strength, upper body pulling power.

Farmer Carries

  1. Single Arm Farmer Carry
    • Benefits: Grip strength, posture, core stability.
    • Sets/Reps: 30-60 seconds.
  2. Snatch
    • Variations: Power snatch, full snatch, hang snatch, dumbbell/kettlebell snatch.
    • Benefits: Total body strength, grip strength.
    • Sets/Reps: 4-6 sets of 1-3 reps.

Sandbag Lunges

  1. Front Foot Elevated Split Squat
    • Benefits: Unilateral strength, mobility, balance.
  2. Dumbbell Walking Lunge
    • Benefits: Posture, single-leg strength.

Wall Balls

  1. Clean
    • Variations: Full clean, power clean, hang clean, kettlebell/dumbbell clean.
    • Benefits: Strength, power, speed, coordination.
  2. Push Press
    • Benefits: Power from legs to upper body.
    • Sets/Reps: 3-5 sets of 3-5 reps.

Bonus Exercise

  • Harrop Curl
    • Benefits: Posterior chain strengthening (calves, hamstrings, glutes, lower back).

Conclusion

  • Application: Use these exercises over an 8, 12, 16 week period.
  • Coaching Offer: Online coaching available for High Rocks competitors.