HYROX STRENGTH

Specific Barbell Prep

3 Deadlift Lift Offs @ Light Load

3 Deadlifts @ same load

5 Deadlifts @ 40-50%

4 Deadlifts @ 55-65%

3 Deadlifts @ 70-75%

2 Deadlifts @ 80%

Deadlift

For Load · Every 2:30 x 4 Sets

Set 1: 4 Reps @ 80%

Set 2: 3 Reps @ 80%+

Set 3: 2 Reps @ 85%

Set 4: 2 Reps @ 85%

Percentages are based off the 1RM Deadlift.

MIN ON / MIN OFF — PARTNER HYROX WORKOUT

Work in pairs through five stations:

1. Sled Pull

2. Wall Balls

3. Ski Erg

4. Burpee Broad Jumps

5. Farmers Carry

One partner works for one minute while the other rests, then swap. Complete two working rounds each at the same station before moving on. That’s four minutes per station and 20 minutes total, excluding transitions.

The goal is maximum distance on the sled pull, Ski Erg, burpee broad jumps and farmers carry, and maximum repetitions on the wall balls. Keep your technique controlled and aim to match your output in your second round.

This is a strength-focused HYROX workout, combining loaded pulling, carrying and squatting with repeated conditioning efforts. The partner rest periods let you recover enough to maintain strong efforts, building muscular endurance, grip strength and the ability to repeat demanding movements under fatigue.