This four-move HYROX workout will improve your running and build lower-body muscle
Compromised running is key if you want to smash a HYROX PB


Whether you’re planning to take part in a HYROX, or simply enjoy the training style, one thing you should be prioritising in your workouts is compromised running. It may be all well and good mastering each workout station, but if you aren’t practicing them under fatigue, then you won’t be setting yourself up for success come race day. This simple— not easy, simple— four-move workout will help you practice just that, all while building muscle and boosting your endurance.
The workout was posted on the ‘HYROX workouts’ Instagram page— a fantastic account worth following if you’re always looking for HYROX-inspired workouts. On the post they wrote that this particular workout will help you get used to going into a run with heavy legs. “The initial part of the run will feel uncomfortable, then your legs will ease off,” they said. Make sure you've got a good pair of workout shoes on your feet that provide grip and stability for the exercises, plus bounce for the run— the Puma Deviate Nitro 3 is a good choice.
A post shared by @hyroxworkouts
A photo posted by on
Head to the gym for this workout, as you need access to a sled, sandbag (or dumbbells), and a treadmill. Move through the stations below with minimal rest. Once you finish all four stations, take a two-minute break, then repeat the workout seven more times. Yes, it’s tough, but remember, a HYROX is even harder! Aim to use the weight used in HYROX women/men's Open, Pro, or Doubles. Water bottles ready, here’s your workout:
- 15m sled push
- 15m sled pull
- 30m lunges
- 400m run
Here are three other HYROX-inspired workouts that you can try later on. You can even do them from home, as long as you have a pair of dumbbells or a kettlebell. Alternatively, if you’ve ever wondered how a HYROX champion trains, check out what it was like when we went and did a workout with HYROX Master Trainer, Jake Dearden.
Sign up to the T3 newsletter for smarter living straight to your inbox
Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts

Bryony’s T3’s official ‘gym-bunny’ and Active Staff Writer, covering all things fitness. She is a certified personal trainer and also a part-time fitness instructor. In her spare time, you will find her in her natural habitat - the gym - where her style of training is a hybrid of bodybuilding and powerlifting. Bryony loves writing about accessible workouts, nutrition and testing innovative fitness products that help you reach your fitness goals and take your training to the next level.
You must confirm your public display name before commenting
Please logout and then login again, you will then be prompted to enter your display name.
-
You only need a kettlebell and these four exercises to build a stronger, resilient body
Push, pull, hinge and squat to build full-body, functional strength
-
Skip the crunches – this five-move upright ab workout builds a strong, stable core
You can build a stronger core without hitting the floor
-
This 30-minute strength circuit adds upper body muscle where you really want it
This quick-fire workout can help build your chest, arms, back and shoulders
-
Arnold Schwarzenegger’s quick hit dumbbell workout delivers serious strength gains
Start your week the right way – with this simple 30-minute, four-move strength workout
-
No plank needed – build a stable core with this 8-minute upright ab workout
You can build a strong core without getting on the ground
-
Boost lower body muscle and burn fat with this speedy 20 minute dumbbell workout
Leg day doesn’t have to be skipped, especially with quick, effective sessions like this
-
Sculpt full-body strength and muscle with two dumbbells and these seven exercises
No gym required
-
Time crunched? This five-move dumbbell circuit builds muscle and burns fat
No need to skip your workout, this 30-minute circuit has your entire body covered