Performance hack · HYROX & Hybrid Academy

Performance hack

Sometimes, life gets in the way and there’s just no time for a full session. That’s where exercise microdosing comes in: short, high-intensity bouts of training that still drive meaningful adaptations. Instead of skipping, you can introduce a short workout whenever you have time (1-2 times per day).

This concept isn’t new; it has been used both in elite sport and in the non-active population (often called “exercise snacking”). The key idea is that frequent, brief, high-intensity sessions can induce a certain level of metabolic stress and improve or maintain physical capacity depending on which modality is selected.

You can structure a hyrox specific microdoses as simple sessions, such as:

10-min EMOM

1st min: 20 squats

2nd min: 10 push-ups

6-8-min AMRAP

10 burpees + 10 squats

*introduce weighted vest if needed

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