Five tips from Rich Ryan to get faster on the walking lunges at Hyrox

The walking lunges are one of the most challenging parts of a Hyrox race for many participants. Rich Ryan, a well-known name in the Hyrox and CrossFit world, has shared five ways to tackle this segment faster and more efficiently.

His approach focuses on five pillars: mobility, strength, muscular endurance, race-specific fitness and lunge speed itself. According to Ryan, a weakness in any one of these areas can quickly cause you to struggle on this segment.

Ryan emphasizes that hip and ankle mobility play a major role, as a limited range of motion directly affects your technique and pace. Targeted strength exercises such as split squats and step-ups help build the muscles you need most during the lunges.

Ryan also stresses the importance of training under race-specific conditions, meaning practicing lunges when you are already fatigued from other segments. That way, your body adapts to the demands of an actual Hyrox race.