Slam Ball Power Workout for HYROX
Twenty minutes of hip extension under intent. The slam is the most forgiving power movement there is because there is no eccentric to control, which makes it a safe way to train explosiveness on a heavy training week.
- 20 min
- intermediate
- Minimal kit
- Power intervals
slam ball
Trains Burpee broad jumps, Wall balls, Sandbag lunges
The session · 3 blocks · 20 min of work
01
Warm-up
5 min- Jog and arm swings 1 set · 3 min
- Light slams 2 sets · 8 · rest 30s Build intent.
02
Power block: 5 rounds
12 minFast and violent, then rest. 60 seconds between rounds.
- Overhead slam 5 sets · 10 · rest 15s Full reach, full hip extension, drive the ball into the floor.
- Rotational slam 5 sets · 6 each side · rest 15s Pivot the back foot. Do not twist through the spine.
- Slam ball squat clean 5 sets · 8 · rest 15s Bear hug the ball from the floor to the chest.
- Slam ball reverse lunge 5 sets · 8 each leg · rest 60s Ball at the chest. Sandbag lunge pattern.
03
Cool-down
3 min- Walk 1 set · 2 min
- Lat, hip and thoracic stretch 1 set · 40s each
Coaching notes
- The slam has no eccentric phase, so it produces very little soreness. That is why it fits into weeks where everything else is already hard.
- Intent is the variable. A 10kg ball thrown hard beats a 20kg ball thrown lazily every time.
- Bear-hugging the ball off the floor is the best sandbag pick-up rehearsal available in a normal gym.
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
30 minutes or less Complete sessions for the lunch hour, the early morning, or the day you nearly skipped. Burpee broad jumps 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
8-Minute Abs HYROX Core Workout Eight minutes of anti-extension and anti-rotation work, which is what a HYROX core actually needs. Nothing here is a sit-up, because staying rigid under a sandbag is the job, not flexing your spine repeatedly.
- 8 min
- beginner
- No equipment
- 25 min
- intermediate
- Minimal kit
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.
Dublin11–15 Nov 2026 · in 1 week 
Düsseldorf11–15 Nov 2026 · in 1 week 
Barcelona11–15 Nov 2026 · in 1 week 
