Thankfully, you don’t need an entire gym full of equipment to build Hyrox-worthy power, strength, or endurance. You can level up with just one or two of the best kettlebells and smart, efficient compound exercises. Here are three that I swear by as a trainer, and a three-move kettlebell workout to get you started.
Before we dive in, here’s what you should know. This workout is beginner-friendly and full-body, so you’ll be working muscles from head to toe, including your chest, arms, back, shoulders, core, glutes and legs. Secondly, it only takes 25 minutes, so you’ll be on and off your mat before you know it.
Finally, if you are training for a Hyrox competition, you’ll need a well-rounded Hyrox training plan that incorporates the eight stations found on the day and practice for your 1km runs. This workout should be used to add to your training plan, not replace it.
What are the exercises?
These are the moves, and some tips to help you get the most out of them.
1. Alternating kettlebell swings
Although kettlebell swings don’t feature in Hyrox, they still build explosive power, which are useful for a variety of activities. Swings recruit a hip hinge and require core engagement to work the muscles along your posterior chain, including your lower back, glutes and hamstrings.
Unilateral movements work one side of the body at a time, which improves overall stability, coordination and balance. It also stops your dominant side from taking over, working muscles in a balanced way. That’s why I’ve included alternating kettlebell swings here.
Try to make your arms weightless rather than relying on them to drive the swing — this power should come from your hips, glutes and core muscles instead.
2. Kettlebell overhead squat
Overhead squats are notoriously tough to master, but rewarding if you persevere. Start with a light weight that you have full control over, then gradually build. You’ll notice the difference between your stronger and weaker sides very quickly during OH squats, because there’s nowhere to hide when holding a weight overhead.
Keep your arm locked close to your head and the weight stacked over your shoulder. Focus on finding a deep squat and sitting your hips back as if lowering into a chair. Your torso should stay upright, which requires a certain amount of thoracic, hip, knee and ankle mobility. Practice this one often enough, and you’ll build strength all over.
3. Kettlebell squat cleans
Combining the clean with the squat engages the upper body (the swing and pull of the bell) while building lower-body strength. It’s a great core-strengthening exercise, and it develops full-body power as you zip the bell up onto your shoulder, then control it as you squat. You can perform reps on one side or alternate if you prefer. Again, this is a unilateral exercise, so you will work one side at a time, learning to balance and stabilize the weight.
What is the workout?
This is a 25-minute EMOM (Every Minute On the Minute), and boy, is it a slow burner. I urge you to dig deep and stick to it, as you have eight rounds to contend with.
- Minute 1: Alternating swings x 10-12 reps (total)
- Minute 2: OH squats x 10 reps (5 per side)
- Minute 3: Squat cleans x 10 reps (5 per side).
In the first minute, perform 10 to 12 reps of your alternating swings, which is 5 or 6 per side. Rest for the remainder of the minute. On the next minute, perform 10 overhead squats, starting with your left side, then your right, then rest. In the next minute, perform 10 squat cleans, alternating between sides, or complete your reps on one side, then the other.
That’s a round. On the next round, add a rep per side. Each round, try to add a rep. Aim to take 10 to 20 seconds of rest each minute and hold yourself accountable to your target numbers. Remember, you’re going to fatigue, so those reps will be harder to hold onto during the later rounds. For that reason, choose your starting rep ranges wisely, using the above as guidelines only.
Combined, these moves strengthen the lower body and stabilize the upper body. If you enjoy Hyrox workouts or competing, you'll know how important that is for exercises like wall balls, where you'll be squatting while holding a ball, then throwing it at a target overhead. The workout style will also put endurance to the test, increasing your capacity to move for longer periods with little rest.
But if you're not into Hyrox, this workout goes far beyond being Hyrox-worthy and can benefit anyone and everyone willing to give it a try.
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