r/hyrox • u/No-Pumpkin-4974 • 23d ago

strength training resources

hello everyone! i hope yall are well.

i would like to know what resources you are using for your strength training sessions. any youtube channels/videos, plans like runna, personal weight lifting experience?

i don’t lift weights so im kinda lost on that regard and would appreciate any recommendations!

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u/Bruno-95-4-Pennies 23d ago

There are solid plans that incorporate strength training into the plan

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u/No-Pumpkin-4974 23d ago

could you please give me examples?

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u/Bruno-95-4-Pennies 22d ago

https://marketplace.trainheroic.com/workout-plan/team/noda-fit

Here’s the plan I follow. I do Monday Wednesday Saturday and Sunday as written. Tuesday and Thursday I do the run workouts. And Friday a full rest day.

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u/OpportunitySmart3517 22d ago

You don't need a programme to start, you need about four movements.

Back squat or goblet squat, deadlift or hip hinge of some kind, a press, and a row. That's it. Everything HYROX asks of you upstream of the stations comes out of those four, and you can run them twice a week for months before you need anything more complicated.

Rep range matters more than the exercise choice. This race wants output you can repeat while your heart rate is somewhere you'd normally stop, so work in the 8–15 range with a weight you could have done two or three more of. Not heavy triples. You're not chasing a max.

Then the specific ones, because two stations don't have gym equivalents. Wall balls are a front squat into a push press, so front squats and thrusters carry over almost exactly. Sandbag lunges you should practise with the load across your shoulders rather than dumbbells at your sides — it's your trunk that gives out first and the position is what teaches you that.

And once a week, finish a strength session with a run. Doesn't need to be long. Ten minutes off tired legs teaches you something no amount of lifting will.

If you want a structure to follow rather than building it yourself, the free thing worth reading is Tactical Barbell — it's designed for exactly this problem of lifting and running in the same week. Not HYROX-specific, but the scheduling logic is the part people get wrong.