CROSS-TRAINING
Get Ready to Race HYROX
With the Cape Town HYROX Race coming up on 21 September at the CTICC , there is still time to get entered , get training and get excited to join the ‘ World Series of Fitness Racing .’ – BY CAMERON CLEAVER , HYROX ATHLETE & BRAND AMBASSADOR
HYROX is for everyone ! It ’ s accessible , it ’ s about community , it ’ s about testing yourself … it ’ s you versus you . With a vast array of entry options available , catering to all ages , fitness levels and competitive standards , this is a race to test yourself and what drives you to be better , fitter and faster .
In a HYROX event , 50 % of the race consists of running and the other 50 % functional workout stations , in a standardised format and order of racing . This means that it is actually easier for runners to make the transition into HYROX , compared to non-runners , HYROX is perfect for the runner that wants to try fitness racing , with the most accessibility , least barriers to entry , and strongest bias towards a strong runner . Training comprises of running and functional fitness , using
equipment that is widely available at HYROX Affiliate Gyms , CrossFit Boxes and traditional gyms like Virgin Active , Planet Fitness and F45 .
Training Time
In last month ’ s column , we introduced you to entry-level training for HYROX , hence the four-week training programme was called the Engine Builder . This month it is called the Volume Increase programme , and these next four weeks of training are critical for increasing volume and endurance , with a slight taper before racing to keep the body fresh and responsive . This will include compromised running ( running on fatigued legs to simulate race conditions ), interval training ( for speed work and recovery ) and mini race simulations .
HYROX Volume Increase ( 4 Weeks )
Note : AMRAP = as many rounds as possible
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 *
• Running options or as currently training
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 )
Thursday – Interval Running
• 5x1km intervals , 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 *
• Running options or as currently training
Look out for more training programmes and advice in coming editions of Modern Athlete .
JOIN THE HYROX COMMUNITY ! For more info on HYROX in South Africa , go to www . hyroxsa . com , or check out the global HYROX website at www . hyrox . com . You can also 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 : Justin Craythorne & courtesy HYROX
58 ISSUE 171 | www . modernathlete . co . za
Global partners of HYROX are PUMA for merchandise and footwear , Red Bull as energy drink partner , and the equipment used is from Centr Fitness .