If you’re serious about leveling up your Hyrox performance, then you’re in the right place. Whether you’re a beginner or a seasoned competitor, there’s one thing you need to master: the fundamentals.

Now, I get it. The word "fundamentals" sounds a bit boring compared to the high-octane intensity of Hyrox races. But let me tell you, skipping these basics is why many athletes hit a plateau despite all their hard work. Today, we’re diving into the most important Hyrox training fundamentals to help you move better, train smarter, and dominate your next event.

Why Hyrox Fundamentals Matter

So, what are the fundamentals, and why should you care? Think about some of the greatest athletes in the world, like Kobe Bryant or Michael Jordan. They didn’t just jump straight into advanced skills. They mastered the basics first, and that foundation made the flashy stuff possible.

It’s the same with Hyrox. You can’t expect to excel at advanced movements or crush a 90-minute race if your fundamental skills are weak. It’s like trying to build a house without a solid foundation. Spoiler alert: it’s going to crumble.

When we talk about fundamentals in Hyrox, we’re looking at three key areas:

Movement Quality
Training Consistency
Progressive Overload

Let’s break each of these down and see how you can integrate them into your training.

1. Movement Quality: Start with the Basics

Here’s the thing about Hyrox: it’s not just about raw power. Sure, strength and endurance matter, but movement quality is what sets the top athletes apart. If you can’t move efficiently, you’re not reaching your full potential—period.

Mastering the Squat

Take the air squat, for example. If you can’t execute a perfect air squat, how do you expect to crush those wall balls in a Hyrox race? The squat is a foundational movement. Mastering it means mastering your form—chest up, hips below the knees, and smooth, controlled motion.

Tips for Improving Your Squat:

Mobility First: Work on ankle and hip flexibility. Tightness here can mess up your form.
Slow it Down: Practice bodyweight squats with control before adding weight.
Form Check: Film yourself and analyze your technique.

The goal isn’t just to squat—it’s to squat well. This principle applies to other movements too. If your form is off, your efficiency goes out the window, and that’s a problem when you’re grinding through a 90-minute race.

The Running Skill

Hyrox involves a lot of running, yet many athletes neglect the technical aspect of their stride. Running is a skill that can be refined just like any other movement. The problem? Most people have been running since childhood without ever being taught the correct form.

How to Improve Your Running:

Record Yourself: Take a video of your run to spot inefficiencies.
Compare and Learn: Watch elite runners and analyze their form.
Get Feedback: A running coach or movement specialist can pinpoint areas to improve.

Remember, running more doesn’t always mean running better. Focus on efficiency to maximize your performance.

2. Training Consistency: The Secret to Progress

Let’s talk about the not-so-glamorous truth: consistency is king. You can have the most intense workout in the world, but if you only train sporadically, you’re not going to improve. Hyrox is all about endurance, and endurance requires consistent effort over time.

How to Stay Consistent:

Create a Routine: Set aside specific days and times for training.
Track Your Progress: Use a training app to monitor your efforts and stay accountable.
Build Habits: Consistency doesn’t happen overnight. Start with small, manageable goals and build up.

Here’s a pro tip: Instead of obsessing over how hard you train, focus on how often you train. It’s better to do moderate workouts consistently than to go all out and burn out.

3. Progressive Overload: Slow and Steady Wins

Progressive overload is about gradually increasing your training intensity to build strength and endurance. Too many athletes make the mistake of jumping from a 30-minute workout to a full Hyrox simulation in one go. Not smart.

The Right Way to Progress:

Incremental Increases: Add five minutes to your workout duration each week.
Focus on One Variable: Don’t increase intensity and volume at the same time.
Monitor Fatigue: Your body needs time to adapt. Too much too soon leads to burnout.

Think of it like weightlifting. You don’t jump from lifting 50 pounds to 100 pounds overnight. You add small increments—five pounds here, five pounds there. The same principle applies to endurance training.

The Problem with Hyrox Simulations

Simulating the entire Hyrox race as your training isn’t as effective as you might think. Doing full-length simulations every week is not only exhausting but counterproductive. Instead, break down the race elements and focus on progressive improvement.

Optimizing Your Training: Fine-Tune for Success

Once you’ve got the fundamentals down, it’s time to optimize. Optimization isn’t about adding more—it’s about making small adjustments to amplify what you’re already doing.

Optimization Tips:

Gear Up: Invest in quality shoes that support your running form.
Fuel Smart: Proper nutrition can make or break your performance.
Recovery Matters: Schedule rest days to let your muscles rebuild.
Mental Prep: Visualize your race to build confidence and reduce anxiety.

These small changes can make a big difference. Don’t overlook the power of optimization when fine-tuning your training plan.

Building Your Weekly Plan

Here’s a quick breakdown of how to structure your training week:

Skill Day: Focus on movement quality, like squats and running form.
Strength Day: Work on loaded movements like deadlifts or sled pulls.
Endurance Day: Incorporate longer runs or combination workouts.
Recovery Day: Light activity or mobility work.
Intensity Day: Combine strength and endurance, simulating race conditions.

Polarize your training. Alternate hard and easy days to avoid burnout and keep making progress.

The Bottom Line: Fundamentals Are Everything

When it comes to Hyrox, the fundamentals are your foundation. Mastering movement quality, staying consistent, and applying progressive overload will set you up for success. Skipping these basics might seem tempting, but it’s a shortcut to nowhere.

Start slow, stay consistent, and progress steadily. Your next Hyrox race will thank you for it.

Connect with Us

Looking for more guidance? Check out the RMR Training app! We’re here to help you master the fundamentals and build a training plan that works for you. Whether you’re aiming to improve your wall balls or crush your running splits, we’ve got you covered.

And if you’re looking for community support, join our next Hyrox weekend event with Eric Hinman at Muscle Mountain. Spots are limited, so don’t miss out!

Thanks for sticking around! Remember—consistency, movement quality, and smart progression are your keys to Hyrox success. Let’s get after it!

Hyrox Training Fundamentals: How to Master Movement, Consistency, and Performance