u/aniceusername_exists

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Hi guys,
I’m currently training for my first HYROX, which is about 70 days away. I’m now in week 29 of training and have been focusing on running, strength, and conditioning.

Starting this week, I plan to replicate HYROX simulations on my hybrid days in my regular gym. Here’s the simulation I’ve mapped out:

HYROX Simulation (1x per week):

• Run – 1 km
• Lat Pulldown – 50 reps
• Run – 1 km
• Deadlift – 30 reps
• Run – 1 km
• Burpee Broad Jumps
• Run – 1 km
• Seated Row – 50 reps
• Run – 1 km
• Farmer’s Carry
• Run – 1 km
• Walking Lunges – 24 steps
• Run – 1 km
• Thrusters – 50 reps

On the other days, I’ll continue with my regular strength and run sessions.

My questions:

• Do these exercises cover the muscle groups needed for HYROX stations?
• Are the rep counts okay, or should I increase them? My plan is to start with moderate weights and gradually build up.

Any suggestions or feedback would be really appreciated.

Thanks!

PS- used Co-pilot for better framing.