HYROX Training Sessions for GAA Players

Lots of GAA players are starting to use HYROX as part of their off-season training, and honestly, it’s a not a bad idea.

Is HYROX good for GAA players?

The short answer is Yes. HYROX won’t turn you into a different player overnight, but it’s an excellent option during the off-season. It’s a solid switch-up from the usual gym/pitch routine, it builds real fitness, and it won’t do you any harm. Ryan and Cian both ran Pro Doubles in Dublin and Frankfurt, and both feel fitter and stronger from it.

Below are four HYROX-style workouts Ryan and Cian recommend for anyone who wants to try the sport or add a conditioning spark to their GAA off-season. These were made up from our qualified and professional Strength and Conditioning coach Declan Noonan.

HYROX Session 1:

1km Row
100 Wall Balls (race weight)
1km Ski Erg
125m Lunges (30kg)
100 Cal Echo Bike
250m Farmers Carry (race weight)
125m Burpee Broad Jumps
1km Ski Erg
1km Row

HYROX Session 2:

500m Row
15m Sled Push (150kg)
15m Sled Pull (150kg)
20 Wall Balls (6kg)
100m Farmers Carry
4 Rounds

Max Calories
• 1 min Ski Erg
• 1 min Echo Bike
• 1 min Rest
Complete 3 sets

HYROX Session 3:

30-Min AMRAP (As Many Reps As Possible):
500m Row
50m Burpee Broad Jumps
20 Wall Balls (12kg)

Aim: 5 rounds

HYROX Session 4:

2km Row
2km Ski Erg
100m Lunges (30kg)
100 Cal Echo Bike
100 Wall Balls (9kg)

Important Note: HYROX Is a Running Race

A full HYROX event is 8 x 1km runs, each followed by a functional workout station.

If you’re considering HYROX and you’re a GAA player, you must include running in your prep.
Aim for:

  • 2 running sessions per week

  • One interval session (1km repeats / 400s / 800s)

  • One longer aerobic run (20–40 minutes)

If you improve your 1km interval times, HYROX becomes a much more enjoyable experience.

Ryan and Cian have seen major benefits from running HYROX Pro Doubles in Dublin and Frankfurt, their conditioning levels, engine, and strength endurance have all improved.

And most importantly?

HYROX brings back the fun and competition of training.

If you’re curious, start with the sessions above, add two weekly runs, and see how you feel.

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