Feeling Stuck in the Hyrox Grind
You’ve signed up for Hyrox. It may be your first race. Perhaps you’re chasing a PB. But you hit a wall between sledge pushes, wall balls, and 1km runs. You feel gassed early. Your legs are screaming. Your grip’s fading. Your mind’s saying, “Why does this feel harder than it should?”
Here’s the truth: you’re not undertrained, you’re underpowered.
Hyrox isn’t just about cardio. It’s a brutal blend of endurance and raw strength. If you’re only running and skipping strength work, you leave massive gains on the table.
Strength Is the Key You've Been Missing
At 12Reps, we train Hyrox athletes differently.
We don’t just tell you to “run more.” We build you up from the ground—with foundational strength training designed to power every movement in the Hyrox race.
Why strength training?
- Power = Performance: Stronger legs = faster runs, quicker sledge pushes, and smoother lunges.
- Efficiency = Endurance: A strong posterior chain means better form under fatigue.
- Resilience = Results: Strength training prevents injuries and boosts recovery between events.
The Plan – Train Smarter with 12Reps
Whether you’re aiming to finish or aiming for the podium, the path is the same:
Focus on Compound Lifts
Squats, deadlifts, rows, and presses. These build full-body strength that transfers directly to Hyrox movements.
Add Functional Hyrox Circuits
Blend running with farmer’s carries, wall balls, sledge work, and burpee broad jumps. Train as you race.
Track Progress in the 12Reps App
Every rep, every set, every win is logged and tracked so you can see the momentum.
With 12Reps, you don’t just get a training plan—you get a pocket coach that adapts to your goals, tracks your data, and keeps you consistent.
The Internal Struggle – "But I'm Not a Strength Athlete"
Many Hyrox athletes fear that strength training will slow them down or make them too bulky.
Here’s the reality: muscle makes you faster.
You’re not building size—you’re building output.
A 2023 study by Wilson et al. found that athletes who prioritised strength training in addition to endurance saw 17% improvements in performance over endurance-only training. Another study in the Journal of Strength and Conditioning Research (Jones et al., 2022) demonstrated lower injury rates and improved VO₂ max when strength training was incorporated into functional race preparation.
Strong doesn’t mean heavy. It means efficient, explosive, and confident.
The Success Story – Picture This
You’re standing at the Hyrox start line. Heart racing, mind calm. You know what’s coming—but this time, you’re ready. The sled feels lighter. The runs think smoother. The wall balls? Controlled.
You don’t just finish—you thrive.
Strength is your edge.
