Hyrox Strength B — Push & Carry
Upper-body push/pull + loaded carries for Hyrox. Bench, push press, pull-ups, farmers walk, sandbag load. Builds the wall-ball, sled, and carry stations. ~50 min.
Estimated session
- Movements 5
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Bench Press - Medium Grip Ramp warmups, then working 5s. Pressing strength base. 2 warm-up sets first 3 × 5 · rest 2:30 | 3 | 5 | 2:30 |
| 02 | Push Press Leg-driven overhead — direct wall-ball transfer. 1 warm-up set first 3 × 6 · rest 2:30 | 3 | 6 | 2:30 |
| 03 | Pullups Sled-pull + back balance. Add load if bodyweight is easy; band-assist if needed. 3 × 8, last AMRAP · rest 2 min | 3 | 8–AMRAP | 2 min |
| 04 | Farmers Walk Grip + trunk under load. ~40 m carries, heavy but no drops. 3 × 45s · rest 1:30 | 3 | 45s | 1:30 |
| 05 | Sandbag Load Full-body load pattern. Hinge to shoulder, controlled return. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Strength priority — rest 2-3 min on presses, chase load not burn. Push press is the wall-ball power transfer: drive with the legs, keep the warmup ramp. Farmers walk and sandbag load are graded by time/distance, not reps — pick a load where the last 10 m mirror race-day grip fatigue without dropping. Sub DB bench for barbell, DB farmers for a frame (match RPE). Run 48 h from the lower-strength day. If pressing top set exceeds RPE 9, drop 5%; carries stop before the bar slips, never to grip failure.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Hyrox Strength B — Push & Carry template?
Strength priority — rest 2-3 min on presses, chase load not burn. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Hyrox Strength B — Push & Carry, and how long does it take?
Hyrox Strength B — Push & Carry runs 5 movements and about 15 working sets, roughly 65 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Push & Carry version different?
Hyrox Strength B — Push & Carry is the push & carry cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight