Hyrox Race Prep

Warm-Up 1 · Raise0:00–6:00

Build · Easy to Moderate

Easy Jog · Conversational3:00

Ski Erg · Easy2:00

Walking Recovery1:00

Warm-Up 2 · Hips + Low Back6:00–14:00

Circuit · 2 Rounds · Slow and Controlled

Standing Alt Knee Hug0:30

Dynamic Cossack Squat6 ea

1/2 Kneeling Hip Flexor w/ Reach0:30 ea

90/90 Hip Switch6 ea

Cat-Cow8

Sphinx0:30

Warm-Up 3 · Activation14:00–20:00

Strong & Stable · 2 Rounds

Glute Bridge · 2s Hold12

Bird Dog8 ea

Dead Bug8 ea

GHD Hip Extension · BW10

Lateral Band Walk10 ea

Warm-Up 4 · Run Prep20:00–25:00

Build · Base → Push

Run · Base1:00

Run · Push0:30

Walk0:30

Run · Push0:30

Walk0:30

Squat Jump5

Run · Base1:30

Endurance · Compromised Run25:00–43:00

Rep & Repeat · 3 Rounds · Race Pace

Run800m

Ski Erg250m

DB Walking Lunge20m 25s

Wall Ball20 14#

Goal: run each 800m within 10 seconds of Round 1.

Power · Race Stations43:00–55:00

Circuit · 2 Rounds · Race Effort

Run400m

Sled Push25m Heavy

Farmer Carry100m 53s

Wall Ball15 14#

Run400m

Walk 1:00 between rounds.

Cool-Down55:00–67:00

Flush · Then Hold Each Stretch

Easy Walk / Jog3:00

Standing Straddle Stretch0:45

1/2 Kneeling Hip Flexor w/ Chest Stretch0:45 ea

90/900:45 ea

Seated Spinal Twist0:30 ea

Sphinx0:45

Glute Bridge · Slow10

Race day: Warm-Up 1–4 before your wave, Cool-Down after you finish.