#Hyrox Half Simulation

So you’re doing your first HYROX? I went into my first HYROX with little training and having never done a wall ball and still survived🤣 👉The scariest part of HYROX is trying to check in on time hahaha, once you’re all registered and in the warm up zone the weight on your shoulders will start to settle 👉 Nothing can prepare you for how your legs feel on the run after lunges, honestly this hurt me the most 👉 Don’t put too much pressure on yourself, soak in the experience and enjoy the atmosphere because it’s like no other 👉 practise, practise, practise…sounds simple but I made the rookie mistake to not practise running enough so each run became slower and slower for me

Save for Later - Your next Hyrox Workout 🔥 Half Hyrox Simulation : 500 m Run 500 m Ski 500 m Run 25 m Sled Push 500 m Run 25 m Sled Pull 500 m Run 40 m Burpee Broad Jumps 500 m Run 500 m Row 500 m Run 100 m Farmers Carry (16/24/32kg) 500 m Run 50 m Lunges (10/20/30 kg) 500 m Run 50 Wall Balls (4/6/9 kg) Running = 80-90% max.Hf. 🔥🥵 #hyrox #hyroxtraining #hyroxger #hyroxuk #hyroxamerica #hyresult #goldsgym #gym #training #motivation #workout #hyroxworld #hyroxworkout

I know it feels like the best way to prepare… But full race sims close to race day often do more harm than good: 👉 They create excessive fatigue 👉 They take days (sometimes weeks) to recover from 👉 They are not quality pacing practice Instead, this is what I program for my athletes in the final weeks 👇 A PARTIAL RACE SIMULATION ✅ Practicing pacing & technique without redlining ✅ Learning how to break stations into manageable chunks ✅ Building confidence for segments without feeling overwhelmed Think of it like a dress rehearsal, not the final performance. Part A 400m Run 1000m SkiErg 400m Run 50m Sled Push 400m Run 3-5min Rest Part B 400m Run 50m Sled Pull 400m Run 80m Burpee Broad Jumps 400m Run 1000m Row 3-5min Rest 400m Run 20 Farmers Carry 400m Run 80m Sandbag Lunges 400m Run 100 Wall Balls Comment SIM to get the full 12-week program. I’ll send you the link 💪🏼

Well, this was fun 😂 save it and check the details below ⬇️ For time Chipper - which means you can’t move to the next movement until you complete all the reps. 1000m run 90 Wallballs (we started with 25 unbroken, then did 10/15 on and off until we hit 90) 80 burpees (we did sets of 10) 70 alt db snatches (we split this into 35 and 35) 60 front db squats 50 cal row 40 butterfly sit-ups 30 box jumps 20 devil press 10 db thrusters This is definitely funner with someone! Save it and tag a friend to do this workout with you! Gym cred: @thereplayclub @shyftxatreplay Fueled by: @an.supps #hybridathlete #hyroxtraining #hyroxdaily #hyroxworkout #hyroxworkouts

Hyrox Half simulation. #hyroxtraining #hyrox #hyroxworkout #lovehaterelationship

🥵 [Save this] If you want a HYROX specific workout that ticks a few boxes. ✅ First few rounds are ok, then it ramps up quite a bit (ie the rest left at the end of each minute is minimal) ✅ Short bursts of station reps to practice the skills under fatigue. ✅ Almost replicates the intensity of parts of the Hyrox race at times. Use comp weight if you can and only Scale the reps and metres when required to suit your fitness level. For 30 minute, every minute on the minute: 1️⃣ 16 x wallballs 2️⃣ 16m sled push 3️⃣ 160m ski erg Repeat x10 Let's go 🔥 🔥 🔥 #hyrox #hyroxworkout #hyroxworld #fitness #emom

Thinking of joining Hyrox but worried about your time? 🥹 That was me a year ago.. Trust me, I contemplated Hyrox for weeks before I mustered the courage to rally 4 others. Then I never looked back! It was an absolute blast from training with @f45_punggolplaza , all the way to the competition itself! 💪🏼 Also, at the starting line for Women's Relay (last year), I spoke to ladies who only ran casually and gym once or twice a week! Doesn't matter where you're at, showing up to Hyrox is a feat in itself 💯 So, if you're planning to join for fun - try the Relay (Men's/Women's/Mixed). Each person only has to complete 2km and 2 workout stations, fun right?! @hyroxsg is happening in 28-29 Jun 2025 this year, see you there maybe? 😅 #fitnessmotivation #hyroxsg #hyrox #functionaltraining

As you may have seen half the people you know competed in Hyrox this weekend, so here is EXACTLY what they did.. Entered a race competing 1km runs, with the following stations in between each one. On average, it takes a solo male or female to complete this in 100 minutes, and two in 80 minutes. Well done everyone, youve made me HUNGRY for my next race!!!! T-minus 5 weeks @jckmck1 #hyrox #hyroxtraining #whatishyrox #hyroxexplained #hyroxworkout

HYROX PODIUM❓️ IMPROVE YOUR RUNNING 🚨⚠️ If you want to improve your HYROX time, your running needs structure. HYROX is more than 50% running and training it properly makes the difference. 3 key sessions to include: • Long run → build your engine (45–75 min easy / 8–12km steady) example. • Intervals → improve speed & race pace (5×800m / 6×400m / 3×1km) example • Compromised run → run under fatigue (1km run → sled → 1km run) example DM 📥 or Comment "HYROX" !! and we will share with you how we can help you prepare for your next race 🏁 Most athletes don’t lack fitness. They lack structured running. Train with purpose. Run better. Race faster. #hyroxrace #hyroxrunning #hyroxprep #ahybridteam

Read this before race day👇🏼 Before you even start: ⏰ Arrive early. Register, bag drop, toilets & warm-up all take longer than you think. Get there AT LEAST 90 mins before your start time! 🎟️ No one calls you up! Check your wave time & be in the start pen 10 mins before or you’ll miss it. 🧳 Bag drop is BUSY! keep your warm-up kit separate & ready. 🥤 Bring snacks & water, cos it’s a long day! Once you arrive: 😳 It’s loud, bright & chaotic with music, shouting, lights. Bring headphones if you need calm. 📍 Find the layout early: start line, warm-up zone, toilets, spectators. 🧠 Don’t compare yourself. Waves go every 15 mins, so you’ll be running beside people in totally different heats. Before you race: 🔥 Warm-up zone is tight. Just activate & get your HR up. Pee, breathe & be ready before entering the pen. 👀 No one cares what you look like!!!! everyone’s just surviving 😅 💪 Check station layout & weights (each category’s different). Know where you’re going. 🧍‍♀️ Take a deep breath walking into the arena cos it’s overwhelming, but focus & breathe. During the race: 🧭 It’s LOUD and BUSY. Volunteers, MCs, music. Stick to your lane & follow signs. 🧍‍♂️ You’re not racing others,just your own timeline. 📦 Know your run-in/out routes between stations transitions can get messy. 🪫 Expect energy dips so take the water cups, gels if needed. Keep moving & focus on breathing. After you finish: 🧊 Cool down. Future you will thank you. 🎖️ Take your finisher photo. You earned it. 🍕 Eat real food, hydrate & soak up the buzz! 💬 Save this post for race day. DM “Hyrox” to start your 12 week personalised plan ❤️ #hyrox #hyroxtraining #RaceDayTips #hyroxbeginner #FitnessCommunity #racedayready #fitness #hyroxglasgow2025

🚫 Stop waiting for each other in HYROX Doubles transitions. Here’s why ⬇️ It feels synchronized… but it’s NEVER fast. Most doubles teams treat the end of a station like a group project: Finish the reps ➡️ Catch your breath ➡️ Look at each other ➡️ Then jog out together 🐢🐢 But the clock never stops between stations! ⏰ And those 3–5 seconds of standing still? Multiply that by 8 stations. That’s 30–60+ seconds handed away for free just from finishing the stations. Add a couple more seconds for every transition during each station and you easily accumulated 2-3 minutes 🤯 Here’s the smarter play: ✅ As soon as the final rep hits, one athlete leaves immediately ✅ The second athlete exits 2–3 seconds later ✅ You close the gap during the run, not before it The key 🔑 : NEVER let both athletes be stationary at the same time. HYROX is won in momentum. Transitions are where most doubles teams quietly bleed time. 📍 If you’re both walking out together, you’re racing emotionally, not strategically. Next race, don’t ask: “Are we together?” 🐌🐌 Ask: “Is someone already moving?” 🐎🐎 Follow for part 7 and more HYROX race-smart tactics 🏁 #hyrox #hyroxtraining #hyroxworld #hyroxuk #hyroxworkout

TOP TIPS FOR HYROX BEGINNERS ‼️💡 If your new to Hyrox, maybe you have a race coming up in Manchester next week or somewhere else soon and are nervous going into it…. Here are a few top tips to help you in that first race: 1️⃣ ENJOY IT! Most important one, you paid to be there and after you have your time and data from first race, you will no doubt be desperate to beat it so make sure the first one is as enjoyable as possible and enjoy the atmosphere, the buzz and the race itself! 2️⃣ HYROX SIMS - these are becoming more and more popular now which is amazing BUT do not go into your first race expecting to get the time you got in your Hyrox sim as you will only be disappointed! Usually you can look to add on between 5-10 mins from your average Hyrox Sim to the real thing! 3️⃣ FOOTWEAR - the famous Hyrox question “what trainers should I wear”! Ultimately wear what works for you best but they must be comfortable to run in for onvious reasons but also give you enough grip for those sleds! So many trainers are great for Hyrox now but choose what’s best for you, not what you see solely on social media! I wouldn’t recommend wearing a brand new pair out the box for race day! Wear them a few times prior to get used to them! 4️⃣ DONT BE STATION HERO 🤦🏼‍♂️ - so many people get wrapped in trying to absolutely hammer the stations and then hit a brick wall on the runs! Just remember that 50-60% of the race is running so don’t blow yourself up on the stations and then slow right down on the main thing that will have the biggest effect on overall time! It’s all great smashing record time on burpee broad jumps or sled push, but not if it means the rest of your race is 💩 5️⃣ RUN THE ROXZONES - the roxzone is the section between the stations and the IN / OUT banners, try to see this as part of your run and pick up your pace here and shake off the lactic acid ready to smash the run or get into the next station zone! Dont see it as rest, this is all accounted for! Hope this helps! Tag a fellow Hyrox newbie to the post and share it to help others 🚀👏🏼🤝 #hyrox #hyroxbeginner #toptips #hyroxcoach #coaching #hyroxcommunity #hyroxlondon #hyroxmanchester #hyroxcoaching