How to Use Our Gym Programs to Train for a Hyrox Event Efficiently

To excel in Hyrox, focus on these crucial areas:

• Running Economy: Efficient pacing and endurance to sustain effort across 8 km of running.

• Sled Work: Strength and power in both the sled push and pull.

• Leg and Core Stamina: Essential for burpee broad jumps, lunges, and wall balls.

• Grip and Carry Strength: Crucial for the farmer's carry and sandbag lunges.

By leveraging our structured class programming at CrossFit Sanitas, you can develop these essential components effectively. Here’s an optimized weekly structure to align your training with Hyrox demands:A Perfect Week of Hyrox Training at CrossFit Sanitas

Monday: CF Sanitas Main Class / Strength & Hyrox-Specific Power Work

• Weightlifting: Snatch Complex (Hang Snatch + Snatch + Hang Snatch)

• Conditioning: Power Snatches & Row Intervals

  For Time 

  15 Power Snatch 

  500m Row 

  15 Power Snatch 

*Loads: Moderate, Looking for Singles or sets of 3 Reps at a time

• Hyrox-Specific Add-On: 5 sets of 100ft sled push + 100ft sled pull

• ✅ Focus: Explosive power, grip strength, sled-specific work

Tuesday: Speed & Endurance Training

• CF Sanitas Track Session (6:30 AM): Short-distance sprint work to improve running efficiency

  2 Blocks: 6 Sets 

  150m Fast Run 

  50m Walk

  150m Sprint Run 

  50m Walk

  Rest 3:00 walk between blocks

• CF Sanitas Endurance Class (11:30am): Long intervals incorporating SkiErg, step-overs, and midline work

  10 Sets: For Time 

  200m Ski Erg (Sub for Run) 

  15 Box Step-Overs

  10 Toes to Bar

  Rest 1:00 b/t sets 

  Box: 24/20in

  Goal Time Domain: 30-35 min 

  Time Cap: 40 minutes

• ✅ Focus: Running mechanics, aerobic endurance, sustained effort pacing

Wednesday: CF Sanitas Main Class / Strength & Muscular Endurance

• Back Squats: Strength progression (5-3-1 rep scheme)

• Conditioning: AMRAP with kettlebell swings, box jumps, and lunges

  8:00 AMRAP

  20 American Kettlebell Swing

  10 Box Jumps

  50ft (15m) Single Arm Overhead Walking Lunge

  Load: 53/35lb, 24/16kg

  Box Height: 30/24in

• Accessory Work: Hamstring curls, hip thrusts, and core holds

• ✅ Focus: Leg stamina, muscular endurance, and midline stability

Thursday: Running & Aerobic Capacity

• Track Session (6:30 AM): 800m intervals at 5K pace

  6 Sets 

  800m Run @ 5k Pace 

  Rest 1:30 b/t sets 

  Primary Objective: Consistent pacing across 

  Secondary Objective: Last interval best interval

  *The focus here is on developing running stamina and endurance

  Open Gym (PM): 40-minute Zone 2 aerobic work incorporating row, SkiErg, sled pull/push, and BikeErg recovery

  40:00 Zone 2 Aerobic Stamina Work 

  1000m Row @ Moderate 

  100ft Hand Over Hand Rope Sled Pull @ Moderate Loads 

  500m Ski Erg @ Moderate

  100ft Sled Push @ Moderate Loads 

  1000m Bike Erg (Very Easy Recovery) 

  ✅ Focus: Aerobic efficiency, steady-state endurance

Friday: Rest Day

• ✅ Essential for recovery and adaptation

Saturday: CF Sanitas Endurance & Race Simulation

• Endurance WOD: Long, aerobic-based workout incorporating running, Echo Bike, kettlebell swings, squats, and farmer's carries

  For Time

  400m Dual Dumbbell Farmers Carry Buy-In 

  5 Rounds For Time 

  20/14 Calorie Echo Bike 

  200-400-600-800m-1000m Run 

  20 American Kettlebell Swings 

  30 Air Squats 

  400m Dual Dumbbell Farmers Carry Cash-Out

  Kettlebell: 53/35lb, 24/16kg

  Dumbbells: 50/35lb, 22.5/15kg

  Stimulus: Muscular Endurance / Aerobic Capacity

  RPE: 9/10

Primary Objective: Complete the workout in under 40 minutes 

Secondary Objective: Look to hold a strong pace throughout all the runs. 

Long Endurance Focused Workout Today with the emphasis on running paces at goal Hyrox race. 

• Accessory EMOM: Grip and posterior chain endurance work

• ✅ Focus: Hyrox race pacing, fatigue resistance, and muscular endurance

Sunday: Long Aerobic Run

• Option: Group Long run or Long solo trail run focusing on steady Zone 2 effort

• ✅ Focus: Building aerobic base and race-specific running stamina

Maximizing Your Training Efficiency

By following this structured weekly approach, you ensure that all key elements of Hyrox are addressed within our class programming. Prioritizing proper pacing, muscular endurance, and race-specific skills will put you in the best position to perform at your peak on race day.

Ready to train for Hyrox at CrossFit Sanitas? Commit to this structure and let’s get after it!

Contact dwight@crossfitsanitas.com for more info or help structuring training for your next target / goal race!