Building an Iron Physique: Coach Steve's HYROX Simulation Training Menu Revealed!
If you've been following global fitness events in recent years, you've definitely heard of HYROX. It's the ultimate challenge combining long-distance running with functional fitness. Whether you're preparing for your next race or simply want to push your cardio and muscular endurance to new limits, this "HYROX Simulation Menu" will leave you questioning your life choices—yet totally exhilarated!
Today, we're focusing on some of HYROX's most classic (and grueling) movements.
Training Menu Breakdown
▌1. SkiErg
Many people think the SkiErg trains the arms, but it actually tests the coordination between your lats and core. In HYROX, the SkiErg usually appears early in the race, with an emphasis on "pace control." Don't go all out at the start—find a smooth breathing and power rhythm to save energy for the battles ahead.
▌2. Burpee Box Jump
Although official HYROX events use Burpee Broad Jumps, I love substituting with Burpee Box Jumps in training. It spikes your heart rate just as effectively while demanding high explosive power from fatigued legs.
▌3. Sled Push and Pull
This is definitely the "final boss" of the entire session!
Sled Push: Stay low, brace your core, and drive forward like a bulldozer using your glutes and legs.
Sled Pull: It demands serious back strength, biceps, and grip. Use your body weight by leaning back to pull the rope—far more efficient than relying solely on arm strength.
▌4. Medicine Ball Squat and Push / Wall Balls
As the final station in HYROX (usually 100 reps), your legs and shoulders will already be on fire. Maintain squat depth and use hip drive as you stand to launch the ball to the target. This is not just strength training—it's a test of willpower.
Advice for Beginners:
Don't obsess over the weight—first master the mobility and movement mechanics for each exercise. HYROX is a marathon, not a sprint. Ready to test your limits? Try this menu next time you hit the gym!
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陳映竹！ (Steve Ying-Chu Chen), Ph.D. candidate, M.S., M.A., CSCS*D, ACSM-CEP
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陳映竹 holds a Master's in Literature from NTNU's Graduate Institute of International Sinology and a Master's in Sports and Health Science from Taipei City University. She is currently a Ph.D. candidate in Physical Education and Sports Science at NTNU. She is also certified as an ACSM Clinical Exercise Physiologist and CSCS. Through this platform, she aims to promote exercise and health science knowledge, as well as strength and conditioning theory and practice, while sharing her interdisciplinary journey and coaching growth to guide aspiring coaches and side-hustlers.
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