Medicine Ball HYROX Power Workout
A ball and a wall is enough to train the throw, the squat and the rotational core work behind the wall ball station. Explosive intent on every rep, low volume per set, so the quality stays high and the shoulders do not cook.
- 30 min
- intermediate
- Minimal kit
- Power circuit
medicine ball · wall
Trains Wall balls, Burpee broad jumps
The session · 3 blocks · 30 min of work
01
Warm-up
6 min- Jog and arm swings 1 set · 3 min
- Light med ball chest pass 2 sets · 10 · rest 30s Build intent gradually.
02
Power circuit: 4 rounds
20 minMove explosively on every rep. Rest 90 seconds between rounds.
- Med ball squat throw to wall 4 sets · 10 · rest 20s The wall ball movement with intent. Drive from the legs.
- Med ball slam 4 sets · 12 · rest 20s Full overhead reach, hard down. Hips, not arms.
- Rotational wall throw 4 sets · 8 each side · rest 20s Pivot the back foot. Core power for the carries.
- Med ball overhead lunge walk 4 sets · 20m · rest 20s Ball locked out overhead. Torso stays vertical.
- Burpee to med ball chest pass 4 sets · 8 · rest 90s Links the burpee to the throw, exactly as fatigue does on race day.
03
Cool-down
4 min- Walk and shoulder circles 1 set · 2 min
- Thoracic and shoulder stretch 1 set · 45s each
Coaching notes
- Power work means intent, not exhaustion. If the throw slows down, the set is over regardless of the rep count.
- A 9kg ball is enough for most athletes here. Heavier balls turn power work into slow strength work.
- Explosive throws improve the wall ball more than high-volume wall balls do, because they train the leg drive without the shoulder cost.
scale the load before you scale the rest
The RoxHype app
This session, in a week that fits your race.
The app schedules it, times it, and moves the rest of the week when life gets in the way.
- Built from your race date and level
- Rebuilt every week from what you did
- Every station, every run, timed in the app
Where this fits
Station focus Single-station work: sled, SkiErg, wall balls, burpee broad jumps and the movements around them. Wall balls times Typical and top-10% times from real races. Pick a target, then train for it. Put it in a plan Sequence it into a week built around your race date and weakest station.
How this type of session is used in the app
| Power sessions completed in the app | 528 |
| Power workouts saved in the app | 23 |
| Share of all 76,593 completed sessions | 0.7% |
| Average effort logged, all sessions | 6.8 / 10 |
These figures cover every power session logged in the RoxHype app, not just this one.
Two more like this
HYROX Wall Balls Workout: the 100-Rep Strategy One hundred wall balls is the last station of a HYROX and the one most likely to turn a good race into a bad one. This session drills the break strategy, the squat depth and the leg-driven throw that keep the shoulders alive for all 100 reps.
- 30 min
- intermediate
- Minimal kit
- 20 min
- beginner
- No equipment
Questions people ask
How do I scale this?
Sets, reps and rest are written for a intermediate athlete. Scale the load first and the rest second. If the movement falls apart, drop the weight before you add rest.
Where does this fit in a plan?
One session is a session. Sequence it into a week built around your race date and your weakest station on the training plan, or let the generator write one in the same format around your kit and time.
Which HYROX are you doing?
Tap your race. You get your weeks to go, the finish time to expect, and week 1 of a plan for it. Free.
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