Take your Hyrox workouts to the next level with the weighted vest!

If you really want to improve, perform well on race day, and stand out at your next Hyrox, you need to go beyond standard training.

The Hyrox exercises have become essential for anyone who wants to push their physical limits, improve their endurance, and build comprehensive functional strength.

👉 The weighted vest is now one of the most effective pieces of equipment for taking your workouts to the next level.

In this article, I’ll show you how and why to use it effectively to boost your performance on Hyrox exercises.

Why are Hyrox exercises so challenging?

They combine running, functional strength training, and muscular endurance—all without any downtime.

Each sequence requires:

• High cardiovascular fitness

• Strength endurance

• Effective fatigue management

👉 Every exercise pushes you to your limits, especially as fatigue sets in.

The weighted vest: an underrated piece of equipment in Hyrox

Weighted vests are often used for cross-training or street workout.

Yet it is perfectly suited to the Hyrox's requirements.

Why?

Because it lets you:

• Increase the load without changing the movement

• Improve your posture and core strength

• Simulate increased fatigue during competition

👉 When used wisely, a weighted vest can be a powerful tool for making faster progress.

Which Hyrox exercises should you do with a weighted vest?

Not all exercises are equally suited to a weighted vest.

The goal isn't to destroy you… but to create a intelligent overload.

1. Farmer's Walk & Lunges

These two Hyrox exercises are perfect when done with a weighted vest.

They place a heavy emphasis on core strength, stability, and posture.

Key benefits:

• Core and quadriceps strengthening

• Improved fatigue resistance

• Better form during competition

👉 With a weighted vest, every step becomes a functional strength exercise.

2. Wall Balls

Adding a weighted vest helps strengthen the lower body without changing the load on the ball.

Advantages:

• Greater explosiveness

• Increased muscular endurance

• Direct transfer to real performance

⚠️ Start light: you’ll get tired quickly.

3. Burpees with Broad Jump

Burpees are already tough… but with a weighted vest, they become brutal.

This helps you:

• Better body control

• Improved breathing capacity

• A stronger mindset

👉 If you master this in training, competition will feel “easier.”

How can you incorporate the weighted vest into your Hyrox workout?

The classic mistake is trying to do everything with a weighted vest.

To make progress on the exercises, you need to use it strategically.

Key principles to follow:

• Use the weighted vest for 20-40% of your session

• Light to moderate load (at least at first, to get used to it)

• Focus on the quality of movement

👉 The goal isn't to slow down, but to become stronger and more resilient.

Example of a "Hyrox" session with a weighted vest

Here is a simple, effective, and powerful example:

• 1,000-meter run without a vest

• Burpee broad jumps with a weighted vest

• Lunges with a weighted vest

• Farmer's Carry with a weighted vest

• Wall balls without a weighted vest

👉 This type of structure aligns perfectly with the logic of Hyrox exercises.

Mistakes to avoid at all costs

Although a weighted vest is an excellent tool, it can be counterproductive.

The most common mistakes:

• Using too much weight

• Loss of technique

• Using it for every exercise

👉 Remember: quality comes before ego.

Why does a weighted vest improve your performance in competition?

In competition, you don't have a weighted vest…
But your body remembers.

The direct benefits:

• A feeling of lightness on the big day

• Better fatigue management

• Increased mental confidence

👉 You approach the exercises with a huge psychological advantage.

Who is this method intended for?

Working with a weighted vest is ideal for:

• Intermediate to advanced athletes

• Hyrox Competitors

• Athletes looking for a real-world performance carryover

If you're just starting out, start without a vest and build a solid foundation.

Conclusion: The weighted vest—a tool to accelerate progress in Hyrox

If you really want to improve at Hyrox exercises, you need to train smarter, not just harder.

A weighted vest is a major asset, provided it is used properly.

👉 It improves your strength, endurance, mental toughness… and, above all, your ability to cope with specific types of fatigue.

Introduce it gradually, stick to your technique, and you'll quickly see the difference.

I hope you enjoyed this article!

Feel free to leave a comment and share it if you did. 

See you soon.

Eric Flag.