Want to crush Hyrox wall balls and burpees? Here's how:
- Wall Balls: Perform 100 squats with a weighted ball, throwing it at a target (9 lbs for women, 14 lbs for men). The challenge? Maintaining form and energy under fatigue.
- Burpees: Combine a squat, push-up, and jump in one move. They demand full-body coordination and endurance.
- Why They're Tough: Both exercises use multiple muscle groups and are done after running segments, making fatigue management critical.
Quick Tips:
- Use Intervals: Start with EMOM workouts (e.g., 20 wall balls/min for 10 mins) to build endurance.
- High-Rep Circuits: Mimic race conditions with workouts like 50 wall balls, 400m run, 30 burpees, repeat 3x.
- Strength Training: Add squats, box jumps, and medicine ball throws to improve power.
- Pacing & Recovery: Break sets into smaller chunks, control your breathing, and prioritize recovery with light cardio and stretching.
With consistent training, proper pacing, and recovery, you’ll boost stamina and mental resilience for race day.
What Are Wall Balls and Burpees?
How Wall Balls Work
Wall balls combine squats with powerful throws, creating a demanding full-body exercise. Athletes perform 100 repetitions, aiming a weighted ball at a target. The weight and height depend on the category: women use a 9-pound ball aiming for a 9-foot target, while men throw a 14-pound ball to a 10-foot target. Each rep starts with a deep squat, followed by an explosive throw to hit the center of the target. The challenge? Keeping proper form for all 100 reps while managing the ball's return without losing control or letting it drift forward.
How to Do Burpees
Burpees pack a squat, push-up, and jump into one seamless movement. Starting from a standing position, you drop into a squat, kick your feet back into a push-up position, perform the push-up, and then spring up into a jump. It’s a full-body workout in one move. But understanding the steps is just the beginning - what makes these exercises especially tough in the HYROX setting?
Why These Exercises Are Hard
These movements are tough because they engage multiple muscle groups at the same time. Both exercises demand a mix of strength, explosive power, and endurance, pushing your body to its limits. In HYROX events, the difficulty increases since these exercises are performed between running segments. This makes it harder to maintain good form and consistent performance as fatigue sets in.
Jake Dearden, HYROX Master Trainer, highlights the importance of strength training for runners, particularly focusing on core and lower-body strength, to handle these movements effectively.
The placement of these exercises during the race adds another layer of challenge. Athletes need to carefully manage their energy and stay efficient, even when exhausted. Mastering these movements can make or break your HYROX performance, so they’re a key focus in any training program.
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How to Train for Better Endurance
Improving your endurance for wall balls and burpees takes a well-planned mix of training strategies. Below, we’ll dive into some effective methods to help you build stamina and handle these tough movements with more ease.
Using Intervals to Build Endurance
EMOM (Every Minute on the Minute) workouts are a great way to build endurance because they push you to work hard consistently, much like a race setting. Start with 20 wall balls EMOM for 10 minutes. As you get stronger, you can either add more reps or extend the workout duration. For burpees, try 10-12 reps EMOM for 8 minutes, focusing on keeping your form steady throughout.
"Runners can often benefit from some additional strength training... Both bi-lateral and single-length strength and core development are incredibly helpful for developing robust healthy runners." - Jake Dearden, HYROX Master Trainer and 2024 HYROX Doubles World Champion
High-Rep Workouts for Stamina
Chipper-style workouts are excellent for preparing for HYROX events, as they mimic the varied demands and transitions between exercises. Here’s an example:
| Round | Exercise | Reps/Distance |
|---|---|---|
| 1 | Wall Balls | 50 reps |
| 2 | Run | 400m |
| 3 | Burpees | 30 reps |
| 4 | Run | 400m |
| Repeat 3x with 2-min rest between rounds |
When doing wall balls, keep your core tight and aim for smooth, controlled movements. For burpees, focus on efficiency and staying consistent. Training while fatigued not only builds stamina but also strengthens your mental resilience.
Strength and Power Exercises
Strength training helps your muscles work more efficiently, so you can maintain effort longer during high-rep activities. For wall balls, include exercises like goblet squats and medicine ball throws in your routine. Start with 3 sets of 12-15 reps and gradually increase the weight or number of sets.
For burpees, incorporate explosive movements like box jumps and push-up variations. These exercises boost your ability to stay powerful even as you tire. Practice them when you’re fresh, then add them into conditioning workouts to improve how you handle fatigue.
While getting stronger and increasing endurance are key, learning to pace yourself and recover quickly is just as crucial for lasting performance.
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How to Pace Yourself and Recover
Keeping the right pace and focusing on recovery are key to staying strong during wall balls and burpees in HYROX competitions. Here’s how you can manage your energy and bounce back efficiently.
Pacing and Breathing Strategies
Find a rhythm you can stick to throughout your sets. Instead of tackling large sets all at once, break them into smaller, manageable chunks. This helps you avoid burnout and keep your form in check. Breathing is just as important - match your breath to your movements. For wall balls, controlled breathing ensures a steady oxygen supply, keeping you powered up. For burpees, aim for smooth, steady transitions to save energy.
"You want to go at a pace where you can complete each round with minimal rest, but still be out of breath at the end." - Jake Dearden, HYROX Master Trainer
A helpful tip for wall balls: use the "box for depth" technique. This gives you a consistent squat depth, helping you avoid unnecessary effort.
Recovering Between Workouts
Good pacing gets you through a workout, but recovery keeps you ready for the next one. Low-intensity activities like bike erg for 10-15 minutes can boost blood flow and ease soreness. Stretching for 10-12 minutes, especially focusing on your shoulders and hip flexors, helps maintain flexibility for both wall balls and burpees. After your workout, include light wall ball practice to reinforce proper movement patterns.
| Recovery Method | Duration | Benefit |
|---|---|---|
| Bike Erg | 10-15 mins | Improves blood flow |
| Static Stretching | 10-12 mins | Maintains mobility |
| Light Wall Ball Work | Cooldown | Reinforces movement patterns |
Helpful Tools and Resources
To get the most out of your training, having the proper tools and resources is key.
Equipment You'll Need
Here’s what you’ll need for effective wall ball and burpee training:
| Equipment | Specifications | Purpose |
|---|---|---|
| Medicine Ball | Men: 14lb (6.3kg) Women: 10lb (4.5kg) |
For wall ball throws |
| Training Shoes | Cross-training shoes with lateral support | Provides stability for moves |
| Wall Target | Height: Men 10ft, Women 9ft | Ensures consistent throw height |
Using race-standard equipment during training can help you prepare both mentally and physically for competition day. It ensures that your practice closely aligns with the challenges you'll face in a race.
Apps to Track Progress
WODCONNECT is a great app for keeping tabs on your Hyrox workouts. It lets you log sessions, track your progress, and see performance trends over time. The app also features a built-in timer, which is perfect for maintaining a steady pace during interval workouts. Tracking your progress makes it easier to spot areas for improvement and stay on track with your goals.
Hyrox Training Plans
Phil’s Hyrox Training Plans offer 12-week programs that mix running with functional exercises. These plans are designed to build your endurance and prepare you for the demands of wall balls and burpees, making them ideal for those training for Hyrox competitions.
Conclusion
Building endurance for Hyrox wall balls and burpees takes a mix of consistent training, smart pacing, and proper recovery. Start with manageable sets and use race-standard gear to get comfortable with the movements. Gradually increase the intensity while keeping your form solid - especially for the 100-rep wall ball station. Over time, this approach will help you develop the physical and mental stamina needed for competition.
Progressive overload is the foundation of success here. By slowly ramping up your workout intensity, you allow your body to adapt and grow stronger. But don’t overlook the mental side - staying focused and pushing through fatigue during high-rep stations is just as important as your physical prep.
Endurance isn’t built overnight - it’s a process that requires patience and commitment. Stick to structured training plans, use tools like WODCONNECT to track your progress, and make recovery a priority between sessions. Striking the right balance between challenging yourself and giving your body time to adapt will prepare you to handle the toughest parts of Hyrox wall balls and burpees.
