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Friyay Hyrox inspired

The core principle of a Hyrox workout is alternating between running and a functional strength station. This workout is designed to build your cardiovascular engine and muscular endurance, which will be a huge benefit for your half-marathon training.

Remember, tomorrow is a high-intensity day, but you have your important Long Slow Run on Saturday. Push yourself, but listen to your body and maintain good form above all else.

The "Home-Base Hyrox" Workout

Goal: Complete 5 rounds for time.

Total Workout Time: Aim for 40-55 minutes.

1. Dynamic Warm-Up (10 minutes)

  • 3 Minutes Easy Jog: On the treadmill or jogging in place.

  • Dynamic Stretches (1 round of 30 seconds each):

    • High Knees

    • Butt Kicks

    • Walking Lunges (bodyweight)

    • Leg Swings (forward and side-to-side)

    • Arm Circles

    • Air Squats

2. The Main Workout (5 Rounds for Time)

Perform each round, consisting of a run and a functional exercise, as quickly as you can while maintaining good form. Move directly from one round to the next.

Round 1:

  • 🏃 800m Run (on the treadmill)

  • 💪 30 Dumbbell Thrusters

    • How-to: Hold one dumbbell in each hand at your shoulders. Squat down until your thighs are parallel to the floor, then explode up, using the momentum to press the dumbbells straight overhead. This is one rep.

    • Weight: Choose a weight that is challenging but allows you to complete at least 10-15 reps before needing a short break.

Round 2:

  • 🏃 800m Run

  • 🚣 500m Row (on the ergometer)

    • How-to: Focus on driving with your legs first, then leaning back with your core, and finally pulling with your arms. Keep the chain straight.

Round 3:

  • 🏃 800m Run

  • 💪 40 Alternating Dumbbell Lunges (20 per leg)

    • How-to: Hold one dumbbell in each hand at your sides. Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. Push off the front foot to return to the start. Alternate legs.

Round 4:

  • 🏃 800m Run

  • 🤸 20 Burpees

    • How-to: From standing, drop into a squat, place your hands on the floor, and kick your feet back into a plank position. Drop your chest to the floor. Push back up, jump your feet forward to your hands, and explode up into a small jump with your hands overhead.

Round 5:

  • 🏃 800m Run

  • 💪 100m Dumbbell Farmer's Carry

    • How-to: Pick up a heavy dumbbell in each hand. With your chest up and shoulders back, walk a set distance (e.g., walk 25m down and 25m back, twice).

    • Weight: Choose the heaviest dumbbells you can safely carry while maintaining good posture. Your grip should be the limiting factor.

3. Cool-Down (5-10 minutes)

  • 3-5 Minutes Slow Walk: Bring your heart rate down.

  • Static Stretching (hold each for 30-45 seconds):

    • Quad Stretch

    • Hamstring Stretch

    • Glute Stretch (figure-four)

    • Calf Stretch

    • Chest Stretch

Enjoy the challenge! This workout will leave you feeling accomplished and will perfectly complement the rest of your training week.