Hybrid racing needs strength — for the sleds, lunges, carries and wall balls — but it is not a strength sport. Two well-planned strength sessions a week is enough for most racers.
The movements
Cover these patterns:
- Squat: back squat, front squat or goblet squat.
- Hinge: deadlift, Romanian deadlift or kettlebell swing.
- Lunge: walking lunges, split squats or step-ups.
- Push: push-ups, bench press or overhead press.
- Pull: rows, pull-ups or lat pull-downs.
- Carry: farmers carries or suitcase carries.
Two sessions
Session A
- Back squat: 4 sets of 5.
- Romanian deadlift: 3 sets of 8.
- Overhead press: 3 sets of 8.
- Pull-ups or pull-downs: 3 sets of 8.
- Farmers carry: 3 × 40 m.
Session B
- Deadlift: 4 sets of 5.
- Walking lunges: 3 × 20 steps.
- Push-ups or bench press: 3 sets of 10.
- Bent-over rows: 3 sets of 10.
- Core: planks or dead bugs.
Weights
Use a weight that leaves one or two reps in reserve at the end of each set. Increase it gradually as you get stronger.
Timing
Keep strength sessions away from your hardest running sessions where you can. A common pattern is strength on the same day as easy running, or on days after hard runs. See running and lifting together.
Near a race
In the last few weeks, reduce the weights and volume a little, but keep lifting. See HYROX race week.
Form
Good form matters more than heavy weights. If you are new to lifting, get coaching. Injuries cost far more training time than a lighter weight.
Related
Posterior chain work and core training go deeper on specific areas.