Strength HYROX workouts
Heavy, structured lifting for the sled, the lunges and the wall ball squat.
- 35–60 min
- beginner
- intermediate
- advanced
- Free
The 10 sessions
Smith Machine HYROX Workout
A fixed bar path takes the balance problem off the table so a newer athlete can load the squat, the press and the split squat safely on their own. Use it as a bridge into free weights, not a permanent home.
Stations: Sled push · Wall balls · Sandbag lunges
TRX Suspension HYROX Workout
One strap, one door frame, and every pulling and single-leg pattern HYROX asks for. Body angle is the load dial, which makes this the most scalable strength session in the library and the easiest one to pack.
Stations: Sled pull · Burpee broad jumps · Rowing
Cable Machine HYROX Strength Workout
Cables are the closest thing most gyms have to a sled rope and a SkiErg handle under constant tension. This session drills the horizontal pull, the overhead pulldown and the anti-rotation core work that make the pulling stations cheaper.
Stations: Sled pull · SkiErg · Rowing
40-Minute Full Body HYROX Workout
The default midweek session: push, pull, squat, hinge, carry and a rowing engine piece, all inside 40 minutes. It is not the hardest workout in the library, which is exactly why it is the one you can repeat twice a week for months.
Stations: Rowing · Wall balls · Farmers carry · Burpee broad jumps
Kettlebell HYROX Workout
One or two kettlebells cover four of the eight HYROX stations well enough to train them properly: swings for the hinge, front rack carries for the sandbag, suitcase carries for the farmers, goblet squats for the wall ball. Built for a garage, a hotel gym, or a corner of a busy commercial floor.
Stations: Farmers carry · Sandbag lunges · Wall balls
Garage Gym HYROX Workout
Built for the typical home setup: a bar, a rack, something heavy to carry and a floor you can push on. It substitutes a weighted carry for the sled and a sandbag for the sandbag, so the only station you genuinely cannot train here is the SkiErg.
Stations: Sled push · Sandbag lunges · Burpee broad jumps
Commercial Gym HYROX Workout
A HYROX session designed for a gym that has no sled, no sandbag and a queue for the squat rack. Every station gets a substitute that exists in every commercial gym on earth, and the session still finishes in 45 minutes on a busy floor.
Stations: Rowing · Farmers carry · Wall balls · Sled push
Barbell Strength HYROX Workout
Barbell only: squat, press, hinge and carry, loaded heavy enough to shift your force ceiling rather than just your work capacity. Use it once a week in the base and build phases when the goal is to make race weight feel lighter.
Stations: Sled push · Sandbag lunges
CrossFit Box HYROX Workout
For athletes who already train in a box and want their session to point at a HYROX start line rather than an open workout. Keeps the barbell strength piece, then swaps gymnastics volume for the sustained aerobic grind that actually decides a race.
Stations: Rowing · Wall balls · Burpee broad jumps · Sandbag lunges
Advanced HYROX Strength Workout
A genuine strength session built around the three patterns HYROX taxes hardest: the front-loaded squat, the horizontal push, and the unilateral lunge. Heavy sets stay in the 3 to 6 rep range so you build force, not just fatigue tolerance.
Stations: Sled push · Sandbag lunges · Wall balls
About this category
Strength is the largest single workout type completed inside the RoxHype app, and it is not accessory work for HYROX. The sled push, the sled pull and the sandbag lunge are strength stations with a cardiovascular tax attached, and no amount of conditioning makes a heavy sled light.
These sessions sit in the base and build phases, two per week for most athletes, dropping to one in the final three weeks before a race. Keep the heavy sets genuinely heavy: three to six reps at a load you could not do twelve times. Six sets of twelve at a moderate weight is conditioning dressed up as strength, and it will not move your sled time.
Schedule strength at least 48 hours away from a compromised-running session. Running on legs that are still recovering from a heavy squat day produces a run pace that reads slower than your real fitness, which corrupts the data you are using to set race pace.
Set your targets from real race data
See the typical and top-10% times for each station these sessions train.
Put these in a plan
A week built around your race date moves your time more than any one session.
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The plan that changes when your week does.
Miss a session, the week rebuilds. Beat a target, the loads move.
- Built from your race date and level
- Rebuilt every week from what you did
- Every station, every run, timed in the app
