HYROX Performance Training – Functional Strength, Endurance & Real-World Conditioning

HYROX-style training – a simple system, real results, and equipment that makes a difference

More and more people today are looking for training that actually makes sense. Training that improves conditioning, strengthens the entire body, and delivers satisfaction from the work done – without chaos, without boredom, and without the need to learn complicated techniques. That’s exactly why HYROX-style training is growing in popularity. It’s not a passing trend, but a logical training model that can be successfully applied at any level – especially when you add the right equipment.

What is HYROX-style training?

In HYROX-style training, you don’t focus on a single muscle group. It’s a system where the entire body works – legs, core, back, shoulders, breathing, and mindset.

The movements are natural, repeatable, and easy to scale, which makes the training accessible both for less experienced users and advanced athletes. Products from the DBX Bushido brand are perfectly suited for this type of work.

HYROX PERFORMANCE – A READY COMBAT TRAINING PLAN (8 TRAINING STATIONS)

SkiErg – 1000 m

SkiErg 1000 m is the first event in HYROX-style competitions, involving 1000 meters on a ski ergometer that simulates cross-country skiing. The exercise raises the heart rate very quickly and strongly engages the entire body. The most work is done by the arms, shoulders, back, and core, and with good technique also the legs and glutes.

Thanks to this, the SkiErg develops conditioning, aerobic capacity, and endurance. If you don’t have access to the machine, you can achieve a similar training effect with a DBX Bushido powerbag. Lifting the bag overhead and working with it dynamically engages the same muscle groups and closely reflects the effort profile known from HYROX – intense, continuous, and without a moment to recover.

50 m Sled Push

Sled Push 50 m is a strength-endurance station in HYROX that involves moving heavy sleds over a distance of 50 meters. This movement generates a very high load for the lower body and requires maintaining a stable, forward-leaning position. The hardest work is done by the thighs, glutes, and calves, while the abdominal and back muscles are responsible for core control.

Training in a DBX Bushido weighted vest increases the engagement of stabilizing muscles and raises the intensity of the effort. If you don’t have access to sleds, you can effectively simulate this task using a DBX Bushido powerbag or a weighted vest, and in the near future the DBX Bushido range will be expanded with training sleds.

50 m Sled Pull

Sled Pull 50 m in HYROX-style competitions involves pulling heavy sleds over a distance of 50 meters. It is a highly demanding exercise that strongly engages the upper body and quickly builds fatigue during the race. The most intense work is done by the back, biceps, and glutes, which generate the main pulling force.

The work of the abdominal muscles is also crucial – they stabilize the body and help maintain control of the movement. In practice, almost the entire torso is involved, which makes Sled Pull an effective way to develop functional strength and muscular endurance in HYROX training. You can also use a DBX Bushido sandbag for this type of work, as it allows you to train similar movement patterns and muscular engagement.

80 m Burpee Broad Jumps

Burpee Broad Jumps 80 m is one of the most demanding stations in HYROX-style competitions and involves performing burpees combined with broad jumps over a distance of 80 meters. This exercise very quickly raises the heart rate and engages nearly the entire body. The most intense work is done by the legs, glutes, chest, shoulders, and core muscles. 

Burpees are both hated and loved – they burn hard, but greatly improve conditioning, aerobic capacity, and coordination. To increase the difficulty, you can use a DBX Bushido weighted vest, which adds extra load to every movement and prepares you even better for real HYROX race conditions.

1000 m Rowing

1000 m Rowing is the fifth station in HYROX-style competitions and the second ergometer in the race. It involves rowing 1000 meters on a rower, which strongly engages the entire body and once again raises the heart rate after the previous stations. The most intense work is done by the legs, back, shoulders, and core muscles, which provide power and movement stability.

This exercise requires both strength and good endurance, because going too fast can quickly lead to fatigue. If you don’t have access to a rower, you can achieve a similar training effect by performing dynamic pulls and swings with a DBX Bushido sandbag, which engage the same muscle groups and reflect the character of HYROX training well.

200 m Farmers Carry

Farmers Carry is a station that involves carrying weight in both hands over a distance of 200 meters. It’s a simple exercise, but highly effective, because it strongly engages the upper back (traps), core muscles, as well as the forearms and hands responsible for grip strength. In addition, the shoulders and the entire body work too, as they must stabilize the load while walking.

Farmers Carry builds real, practical strength – useful not only in sport, but also in everyday life. As an alternative, you can use an DBX Bushido Xbag, which is ideal for carrying in both hands and closely matches the character of this station.

100 m Sandbag Lunges

Sandbag Lunges 100 m is the seventh station in HYROX-style competitions, involving performing lunges with a training bag on your back over a distance of 100 meters. This is a highly demanding exercise, because you work under additional load the entire time. The most engaged muscles are the thighs and glutes, which generate the main driving force. The abdominal and back muscles also work intensively, stabilizing the body during every lunge.

 A DBX Bushido sandbag is perfect for this training, because its unstable load activates muscles even more and closely replicates real HYROX race conditions.

100 Wall Balls

100 Wall Balls is the final station in HYROX and involves completing 100 squats combined with throwing a ball to a designated target on the wall. It’s a very demanding exercise that engages practically the entire body, especially after the previous stations of the race.

 The most intense work is done by the legs, glutes, shoulders, arms, and core muscles. Each rep requires strength, coordination, and good conditioning. A DBX Bushido medicine ball is ideal for training, as it allows you to realistically replicate HYROX race conditions and prepare effectively for the final station.