Hyrox Without Training: What I Learned

With chalk-dusted hands, I barely manage to cling to two 24kg kettlebells as my tired legs carry me around the final turn of the 200-meter farmer's carry.

My traps and forearms burn, and sweat streams down my body as both weights hit the floor. A glance at my watch reveals my heart rate is still deep in the red zone.

Ahead of me are two kilometers of running, 100 meters of sandbag lunges, and 100 wall balls. Having completed only three Hyrox-style workouts before the event, this experience is quickly proving tougher than I had anticipated.

Just 10 days earlier, I’d received an email from Puma, inviting me to fill in as a last-minute replacement for Hyrox Las Vegas.

With little time to prepare, I was about to compete in my first Hyrox, a competition famously described as "the fitness competition for every body." What followed was a crash course that tested my physical limits.

Compressing Training into 10 Days

Preparation started with a whirlwind attempt to familiarize myself with Hyrox’s stations and rules.

Learning proper ski erg techniques, perfecting burpee broad jumps, experimenting with sled grips, cramming wall balls, and understanding penalties became my top priorities.

Ideally, a thorough Hyrox prep plan would span 10 weeks. But with less than two weeks, I wasn't in an "ideal" scenario.

I spent my time at the gym tackling the eight stations, carrying kettlebells, attempting burpee broad jumps near treadmills, and mimicking wall balls with a 10kg plate. Realizing what I’d signed up for was sinking in quickly.

Thankfully, I had assistance from Andrew Tracey, Men's Health's Fitness Director. Andrew coached me on techniques for each station, which I memorized as best I could.

My first takeaway? Discover your anaerobic threshold (AT) early in training, or in my case, make up for it as you go.

Pre-race Energy

On race day, leaning against the barriers, I watched professional Hyrox athletes sprint through the ski ergs during the Elite 15 Series.

Las Vegas, as one of the host cities, welcomed the top 15 male and female competitors running for entry to the Hyrox World Championships.

Seeing them in action was awe-inspiring and gave me a surge of motivation for my own race the next morning.

At 8:15 a.m., I joined the bustling athlete warm-up zone, cycling on an exercise bike while observing participants at different race stages.

Fifteen minutes later, my wave was up. Standing in the starting pen, the race marshal clarified lap rules. This would later provide an essential lesson: always stay alert to lap counts and venue signs.

A motivational video blared, the crowd cheered, and as the countdown hit zero, I launched onto the course.

Tackling the Race

The first run and ski erg went smoothly, with my pacing on target at 5 minutes per kilometer. Passing through the “IN” gate for the second time, I slowed down to catch my breath before facing the sled push.

The sled push was brutal; halfway along the 12.5-meter track, my legs burned, and my heart rate spiked. Forced to catch my breath multiple times, I exited the station far behind my wave. My second lesson? Never underestimate the sleds.

After a quick recovery during the next run, I faced the sled pull. It was heavier than expected, and I resorted to using my quads over my upper body, sacrificing speed for stamina.

Progression was tough, but the burpee broad jumps offered some relief. The reps allowed short moments to pause and regroup. Next came the row station, offering a chance to sit, recover, and capitalize on long, steady strokes to regain energy.

Mid-run, I nearly skipped a lap entering the farmer’s carry, but I corrected myself. The kettlebell carry pushed me to the edge.

I managed the first loop without stopping, but fatigue hit hard during the second, and I had to pause midway. By the time I reached the finish of the station, I was barely holding on.

The sandbag lunges were grueling. My quads screamed in protest as I dragged my back foot for balance. Each step felt endless, particularly with the weight bearing down on my shoulders.

Finally, the dreaded 100 wall balls awaited. With my muscles completely spent, the 6kg ball felt significantly heavier than the 10kg plate I had used in training.

Reps were slow, with multiple no-reps and long breaks testing my resilience. Somehow, I chipped away at the total, hitting my final 10 reps with exhausted determination before jogging toward the finisher’s stage.

Crossing the Line

At 1 hour and 41 minutes, my finish time was well below the average 1 hour and 32 minutes. Fatigue aside, I was proud to finish a challenge I had feared might be out of reach.

The sporadic attempts at practicing individual stations helped reduce pre-race nerves, but my overall lack of preparation highlighted the gaps in my fitness and strength.

Despite falling short of a competitive time, the event itself taught me an important lesson. Success isn’t always about speed or scores; it’s about seeing something through, testing limits, and setting benchmarks to improve next time.

Looking Ahead and Lessons Learned

For those considering a Hyrox event, preparation is key. Focus on building overall fitness, especially strength, endurance, and technique for the sled and wall ball stations.

If you’re strapped for time, practice multiple stations together to simulate race day conditions.

Remember, whether you're chasing a podium finish or simply completing the course, the ultimate takeaway is improved confidence and resilience.

Thankfully, there’s always next time, and I’m already planning my strategy to cut time off my next attempt.

Want to tackle Hyrox like a pro? Follow Hyrox champ Jake Dearden’s training plan and prepare your body with our exclusive workouts. Unlock your potential and train smarter. Sign up to access everything you need for race success!

Source: menshealth

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.