The HYROX Lite Workout
Fitness competition has been around for a while now. One of the all-time most popular articles on the platform, which I wrote over 4 years ago, is CrossFit vs. Spartan vs. Hyrox. I really appreciate the thought and variety applied to these and other forms of sport and movement.
Over the years, I’ve had the opportunity to coach and train a lot of athletes for these competitions. But on a lighter note (pun intended), I also like modifying many of these competitive workouts and using them as a training tool. Enter the HYROX Lite Workout.
I thought that HYROX was an acronym that meant something like “Hell Yes Rock On X-Man!” Apparently, the founders felt it represented the HYbrid ROXstar of fitness. I love the creativity!
When I do an analysis of a HYROX competition, I see it as a test of muscular and aerobic/anaerobic power. Athletes need the stamina to run hard and then attack a series of high output workouts. The standard HYROX fitness race requires the competitors to run 1000 meters and then perform a functional power event. There are 8 run + workout sections. First one done is the winner. The ability to express a very high work capacity and stay under redline/blowup is the key. Definitely a combination of hard and fun.
The HYROX Lite is a way to use that competition format in submaximal fashion as a training tool…making it not too hard but still quite fun. We frequently throw something like this into our Training Tribe programming. It’s important for Lifetime Athletes to enjoy some interesting sessions and to explore movement in as many ways as possible. While we occasionally do have competitions in our group, this is just a workout. I’m not presenting this as the ultimate way to train for HYROX either. In that case, we’d do some different things with volume and intensity.
HYROX Lite is a fun little session that’s designed to represent a low to moderate workload for most fitness enthusiasts. Get a glow on. Walk away refreshed, not trashed. We’ll save the hammerfest for another time.
All About HYROX Lite: Here’s what our event looks like. We locomote (walk or jog) 4 minutes, then spend 1 minute at the workout station. This gets repeated 8 times total. So, you do your locomotion first (inside or out, treadmill or not) at a comfortable pace, then get set up at the workout and do that exercise for a minute, grab a breath or drink, and locomote your way to the next station. If you’ve got access to a commercial gym with all the standard equipment and space (at a time when it’s not crowded), just jam on the traditional stations. Otherwise, I’ve got a list of alternative movements that almost any Lifetime Athlete can do anytime, anywhere. Feel free to modify the exercises and format to fit your needs.
HYROX Lite
This session does not require warmup. Should take about 45 minutes to complete. Then do a little cooldown stretching as you prefer. Here is a description of each of the alternative exercises.
Elastic Tubing Ski Erg Simulation from High Anchor: Place your tubing (or band) over any high anchor or pullup bar. Step back 1-2 feet. Mimic the xc ski double poling motion.
Sliding Mountain Climber: Get in position on smooth floor (or shiny cardboard). Place rags under your shoes or just wear socks. Keep feet on ground and “run” mountain-climber style. Keep your neck relaxed by looking down, not forward.
Elastic Deadlift: Step on heavy band under both arches. Perform a standard deadlift with a brisk cadence.
Box Pushups and Jump Alternations: Stand facing a 12-18” plyo box. Do an incline pushup, then a countermovement jump onto the box. Step down safely and repeat. If jumping is not your jam, you can always do a step-up.
Elastic Squat/Row Combo: Picture doing a rowing machine in a standing position. Anchor your tubing at a low point near the floor. Back up until you have tension on the tubing. Pull the handles into your lower ribcage. As you descend into a squat, reach your hands forward. Then rise up, pulling and squeezing into the completion of the row. Find your rhythm.
KB/DB March in Place: Use heavy kettlebells or dumbbells. Hold them at your sides and march in place with high knees.
Alternating Reverse Sandbag Lunges: Throw your sandbag onto your shoulders. Alternate backward stepping lunges. Stay tall in the torso.
Thrusters Without Releasing Ball: Standard medicine ball thruster. Remember to squat below parallel and finish overhead with every rep. Be a piston.
Enjoy! Let me know what you think.