We released a survey to the Hyrox community, and boy did they show up! We had 410 Hyrox participants provide their answers, which is a great sample size. Thank you to all who provided their feedback! Below we have the 3 hardest Hyrox stations as voted by Hyrox participants.
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We're counting down from 3 to 1. Comment and let us know if your top 3 lined up with these.
3: Sandbag Lunges
This is a tough one. Not only are your legs already tired from everything prior to the Sandbag Lunges, but having to do so many lunges with added weight...it adds up. Obviously the best way to train for this would be to do the exact same movement: Sandbag Lunges. However, to train better for the flow of the race, it'd be ideal to do Circuits of Running, Sandbag Lunges, Running and repeat as is appropriate for your fitness level. I would also highly recommend performing Dumbbell Walking Lunges. You'll build the lower body strength needed for Sandbag Lunges, but you'll also develop your grip strength to handle the Farmers Carries.
2: Wall Balls
Another exercise that fries your legs. DO NOT UNDERESTIMATE the shoulder fatigue. Just doing a lot of squats won't help your arms and shoulders on this one. You must train both. Again, training the specific movement, Wall Balls, is your best bet. However, exercises like Dumbbell Thrusters, Kettlebell Thrusters, and Barbell Thrusters would have a ton of carry-over in performance. This is not a strength exercise. This is endurance. You need to work up to high rep counts if you want to perform well here. Where you start is dependent on your current fitness level, but you should be building up to more and more reps per set of Wall Balls (or similar movements).
1: Burpee Broad Jumps
I know, it sucks. It's rare to find someone who enjoys this movement. You want to jump as far as possible each time so you don't have as many reps to do, but it's also hard to jump far when your legs are tired already and because it will tire you out even more. I've said it twice already, but if you want to get good at this movement, you have to do this movement. Don't bother trying to find a similar movement pattern for this one. Just do Burpee Broad Jumps. Build up the skill and efficiency of movement. I'm willing to bet that the reason most people have the hardest time with this Station is because they don't practice it enough (myself included)...probably because no one likes the movement.
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Where's the actual results of the survey?