We Trained With #1 Ranked Pro Hyrox Athlete (Hybrid Training For Runners) - This Messy Happy

Aug 13, 2025

Intro

This is a quick summary of We Trained With #1 Ranked Pro Hyrox Athlete (Hybrid Training For Runners) from This Messy Happy. It’s a great watch — we’re breaking it down so you can try the hybrid workout today. Be sure to check out the full video for all the details.

Key Points

Hybrid training blends steady‑state running (Zone 2) with functional strength work such as sled pushes, farmer’s carries, and plyometrics.
A typical Hyrox race consists of 8 km of running split into 1 km intervals, each followed by a different strength‑endurance station.
Runners should focus on building a solid aerobic base first, then add specific station practice (ski‑erg, sled work, burpee‑broad jumps, rowing, farmer’s carry, lunges, wall‑balls).
Keep the volume manageable: start with the basic movements, then string a few stations together before attempting the full 8‑station circuit.

Workout Example (Hybrid “Mini‑Hyrox”)

Warm‑up – 10 min easy jog + dynamic stretches

Circuit (repeat 2 ×) 1️⃣ Run 1 km – easy‑tempo (≈ 65‑75 % of your 10 k pace)
2️⃣ Ski‑erg 1 km – simulate the ski station; focus on a strong hip‑hinge and pole‑like pull.
3️⃣ Run 1 km
4️⃣ Sled push – 160 kg (women) / 205 kg (men) for ~30 m; keep torso upright, drive through the heels.
5️⃣ Run 1 km
6️⃣ Sled pull – same load, lean forward, pull with a hip‑hinge; aim for 30 m.
7️⃣ Run 1 km
8️⃣ Burpee‑Broad‑Jump – 80 m total (≈ 40‑50 reps); keep hands close to feet on the burpee and walk up to save energy.
9️⃣ Run 1 km
🔟 Row – 4 min at a moderate stroke rate (focus on steady breathing).
1️⃣1️⃣ Run 1 km
1️⃣2️⃣ Farmer’s carry – two kettlebells (≈ 20 kg each) for 200 m; practice dead‑hangs to improve grip.
1️⃣3️⃣ Run 1 km
1️⃣4️⃣ Weighted walking lunges – 100 m with 20‑30 kg plate; keep knee tracking under the foot.
1️⃣5️⃣ Run 1 km
1️⃣6️⃣ Wall‑balls – 100 reps (women: 4 kg, men: 6 kg); stand ~1‑arm‑length from the target, squat deep, and use a smooth rhythm.

Cool‑down – 10 min easy jog + static stretching.

Practical Tips

Build the aerobic base first – 3‑4 Zone 2 runs per week (45‑60 min).
Strength basics – dead‑lifts, pull‑ups, and core work 2 × week; keep the load moderate to avoid burnout.
Station‑specific drills – hand‑release push‑ups for burpee‑broad jumps, box jumps for explosive power, dead hangs for farmer’s‑carry grip.
Progression – start with one or two stations per run, then add more as you get comfortable.
Pacing – know your easy, tempo, and race‑pace; use the same effort cues during the 1 km runs to keep the workout sustainable.

Closing Note

Give this hybrid circuit a try this week and tweak the weights, distances, or run paces to match your own fitness level in the Pacing app. Hybrid training can make you a stronger, faster, and more resilient runner—so lace up, fire up the gym, and enjoy the new challenge! 🚀