Hyroc: A journey of survival for a boy robbed of his home and forced into a world full of dangers and unknowns: 1 (Sentinel Flame Book 1)

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When training for wall balls in isolation, there are obviously a variety of options in terms of sets, reps, and weight of ball you could use. Periodisation and progression in your training is important. An example session might be to do 4 sets of 20 reps with the heaviest ball you can manage that for (unbroken each set), with a 2-minute rest between each set. This can then progress (perhaps in terms of rep, sets, or less rest) over time. HYROX combines running and functional training which opens it up to a broad audience of fitness enthusiasts. Everyone can do it, even if you haven’t trained, though we don’t recommend that – you’ll be sore for days afterwards.

To reiterate, I’m not saying it’s a bad idea to occasionally replicate a HYROX race in your training; I would just be careful of falling into the trap of doing it too often.One thing to remember is that you don’t need to just train for running. The 1km runs will be required after the taxing functional stations, meaning that you will be running in a compromised state. Running 1km on fresh legs, feels very different to running 1km after 100meters of walking lunges, for example. Therefore, getting comfortable with compromised running is important. As you get closer to the event in particular, some sessions which involve compromised running will likely be appropriate. do your best to control your breathing throughout. I like to breath in at the bottom of the squat (which almost happens fairly naturally), and then breath out at the top of the rep, as you release the ball.

This all said, there is a time and place for HYROX simulations, or metcons that incorporate the required HYROX movements. Something to bear in mind when doing these is understanding what you are trying to achieve out of the session. For example, you may want to specifically work on your upper body one day, and give your lower body more of a rest, so include more upper body based exercises that day. Alternatively, you may be aware of specific weaknesses (perhaps based on previous races) that you want to focus on, and so would do these more regularly than other exercises. For example, I knew that sled pulls and farmers carries were a weakness for me, so once a week I included a session that looked like this: with each rep, on the concentric part of the movement, rather than just straightening your legs, also go up on to your toes slightly, lifting your heels off the floor. This adds a little extra power and preserves energy elsewhere in the body. Note – this is a personal preference – I’ve heard other people say they don’t like this – so test it out in training. In terms of what sort of running workouts to do, a mixture of slow, steady state running (in heart rate zone 2), combined with other sessions of high speed, shorter distance, intervals, can normally work very well. You will also want to do some interval sessions at your expected race pace, especially as you get closer to the event. Exactly what, how often, and how far you run will depend on you, your history, and existing capabilities. Do you know about HIROC’s value add? Our educational events and world-class resources include everything you need to start talking about risk.HIROC's resources are excellent! Our organization is taking managing risk exposure seriously. We’re so proud to do so!” If you aren’t used to lots of running, it normally makes sense to increase the amount that you run gradually, as many running related injuries can be caused by running too much, too soon. You need to get your body used to pounding the pavement.