Modern Athlete Magazine 175 December 2024 | Page 53

TRAINING TIME

Note : AMRAP = as many rounds as possible

With the next scheduled HYROX race in South Africa taking place in Joburg on the 1st of March 2025 , the training continues from the previous months ’ entry-level Engine Builder programme , followed by the Step-Up programme . This month I step it again , with the Volume Increase programme , so get ready for some serious work ! – COMPILED BY CAMERON CLEAVER , HYROX ATHLETE & BRAND AMBASSADOR

Monday – Volume Increase

• Warm-up : 5min Treadmill

• Ski Erg 1000m – 2 sets , with 1min rest ( 12min time cap )

• Burpee Broad Jumps x 20 ; Sandbag Lunges x 20 per leg ( 12min AMRAP )

• Row 1000m – 2 sets , with 1min rest ( 12min time cap )

• Farmers Carry 200m ; Wallballs x 30 ( 12min AMRAP )

• Sled Push 40m ; Sled Pull 40m ( 12min AMRAP )

Tuesday – Road Running *

• At 5km / 10km race pace

Wednesday – Volume Increase

• Warm-up : 5min Treadmill

• Ski Erg 1000m – 70 % max effort ( 6min time cap )

• Burpee Broad Jumps x 20 ; Sandbag Lunges x 20 per leg ( 12min AMRAP )

• Row 1000m – 70 % max effort ( 6min time cap )

• Farmers Carry 200m ; Wallballs x 30 ( 12min AMRAP )

• Sled Push 40m ; Sled Pull 40m ( 12min AMRAP )

The HYROX race comprises of 8x1km runs with eight workout stations splitting them . The standardised racing format is almost always in an indoor arena or stadium , with the running loops around an internal workout zone from functional fitness stations one to eight . The requirements are always exactly the same , in the same order , for each HYROX event :

Thursday – Interval Running

• 10x400m intervals at 80 % pace , with following set of 4 drills between :

• Walking Lunges x 50

• Burpee Broad Jumps x 20

• Air squats x 50

• Static lunges x 50

Friday – Strength & Conditioning

• Mobility & Stretching

• Barbell Deadlift x 10 ; Burpee Over Bar x 10 ( Superset x 3 )

• Box Jumps x 10 ; Slam Balls x 10 ( Superset x 3 )

• Dumbell Thrusters x 10 ; Butterfly Sit-ups x 20 ( Superset x 3 )

• Barbell Back Squats x 10 ; Hand Release Push-ups x 20 ( Superset x 3 )

• Barbell Bench Press x 10 ; Plank 30sec ( Superset x 3 )

Saturday – Long Run

• 90 minutes or as currently training

Look out for more training programmes and advice in coming editions of Modern Athlete . You are also welcome to contact the author via Instagram @ cameroncleaver for any HYROX-related questions , more advanced training programmes , or advice on HYROX race categories or best shoe selections .

Images : Kevin Sawyer , Sportograf & courtesy Lida Versfeld

Participants can choose between a variety of racing categories , from Singles to Doubles and Relays , including same sex and mixed teams . There are also Open and Pro divisions that differ in weights per station , as well as different age categories , making the sport accessible to all athletes .

GIVE HYROX A TRY

There are currently 47 HYROX Affiliate Gyms around South Africa , offering open days for non-members to come test themselves and give HYROX a try in a fun and communitybased atmosphere . HYROX United is a toned-down race simulation at differing percentages of race distance , while HYROX PFT is a global ranking system Physical Fitness Test , and points you towards what category of HYROX racing you should be entering . More info at www . hyroxsa . com .

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