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.
- 35 min
- intermediate
- Minimal kit
- Suspension strength circuit
suspension trainer · anchor point
Trains Sled pull, Burpee broad jumps, Rowing
The session · 3 blocks · 35 min of work
01
Warm-up
6 min- Jog on the spot and arm swings 1 set · 3 min
- TRX squat, upright 2 sets · 12 · rest 30s Use the strap for balance to reach full depth.
02
Circuit: 4 rounds
22 min40 seconds work, 20 seconds transition. Rest 90 seconds between rounds.
- TRX row 4 sets · 40s · rest 20s Walk the feet forward to make it harder. Chest to hands.
- TRX single-leg squat 4 sets · 40s each leg · rest 20s The lunge pattern without the load on the spine.
- TRX chest press 4 sets · 40s · rest 20s Body straight from ear to ankle.
- TRX hamstring curl 4 sets · 40s · rest 20s Hips high. Protects the hamstrings during heavy run weeks.
- TRX mountain climber 4 sets · 40s · rest 90s Fast knees, still hips.
03
Cool-down
7 min- TRX assisted hip flexor stretch 1 set · 60s each side
- Chest and lat stretch on the strap 1 set · 60s each
Coaching notes
- Foot position is your weight stack. Move your feet 10cm forward and the row gets meaningfully harder.
- The TRX row is the most direct strap substitute for the sled pull. Do not rush it, own the top position.
- If you travel often, this plus a pair of running shoes is a complete HYROX training kit.
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
Strength Heavy, structured lifting for the sled, the lunges and the wall ball squat. Sled pull 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
| Strength sessions completed in the app | 22,716 |
| Strength workouts saved in the app | 2,006 |
| Share of all 76,593 completed sessions | 29.7% |
| Average effort logged, all sessions | 6.8 / 10 |
These figures cover every strength session logged in the RoxHype app, not just this one.
Two more like this
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.
- 50 min
- advanced
- Full gym
- 45 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.
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