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Alright, let's dive into the nitty-gritty of training for **Hyrox**! This isn't just about showing up; it's about a well-structured plan that combines running, strength training, and functional workouts. The key is to build a solid foundation of endurance, strength, and the specific skills needed for each workout station. First up: **running**. You'll need to run 8 kilometers, so you need to build up your running base. Start with a running plan. This could involve interval training, tempo runs, and longer runs to improve your aerobic capacity. Consider a mix of long, slow runs to build endurance, and interval training to improve your speed and stamina. Gradually increase your running distance and intensity over time. Next, build **strength**. Strength training is critical for tackling those functional stations. Incorporate strength training sessions 2-3 times per week, focusing on compound exercises. Make sure you're squatting, deadlifting, and pressing to build overall strength. Don't forget about core work! A strong core is crucial for stability and performance in exercises like the wall ball and farmer's carry. Include core exercises such as planks, Russian twists, and leg raises.
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