Working Out With HYROX King Hunter McIntyre

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Hunter McIntyre Shares His Workout Routine & What Drives Him To The Top

Hunter McIntyre’s remarkable journey from the serene forests of his lumberjack days to the adrenaline-fueled arenas of HYROX competition is a testament to the transformative power of perseverance and the pursuit of excellence. With every swing of the axe and every stride across rugged terrain, McIntyre has forged a path of resilience and triumph, shaping not only his physique but also his character.

You might recognize Hunter McIntyre’s name or curly golden locks from his time as an obstacle course racing champion, appearances on Steve Austin’s Broken Skull Challenge, CBS’s Million Dollar Mile, or as the Murph Challenge world record holder. However, his foundation and story began a few decades ago and he has evolved through hard work, dedication, and determination as he has pushed both physical and mental limits. 

"Treehab" Times For Hunter

McIntyre’s introduction to the world of manual labor came unexpectedly, as part of his substance abuse rehab after high school. Assigned the arduous tasks of a lumberjack, he found himself confronting the raw elements of nature with little more than his rock-solid attitude and the tools of his trade—axes, chainsaws, and cables. 

“The necessity of the job turned me from a boy into a man, physically, mentally, and emotionally,” Hunter recalls. The challenges he faced among the towering trees instilled in him a deep sense of resilience and resourcefulness, laying the foundation for the indomitable spirit that would later propel him to greatness.

As McIntyre toiled amidst the whispering pines and swaying branches, he discovered a profound connection to the land and a newfound appreciation for the strength of his own body. Each swing of the axe and each tug of the cable became a testament to his growing prowess and an affirmation of his ability to overcome adversity. It was there, amid the rugged beauty of the wilderness, that McIntyre underwent a transformation—shedding the weight of his past and emerging stronger than ever, both physically and mentally.

From CrossFit To HYROX

But McIntyre’s journey was far from over. Fueled by a desire to test his limits and explore new horizons, he attempted an obstacle course race and was hooked. He eventually earned the title of Obstacle Course Racing World Champion six times. Hunter has also been a CrossFit competitor and holds the record for the Murph workout. The Murph consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 bodyweight squats, and then another 1-mile run, all while wearing a 20-pound vest. Hunter completed that workout in the blazing time of 34 minutes and 13 seconds. 

Then, Hunter heard about a new up-and-coming competition called HYROX—a unique blend of fitness and endurance racing that would push him to his very limits. The word “HYROX” doesn’t stand for anything, but is a mashup of the words “hybrid” and “rockstar”—by all accounts created on a drunken night between the founding team somewhere in Hamburg, Germany!

“I just had to try it,” Hunter said excitedly. The allure of HYROX lay in its simplicity and challenges, its fusion of running and lifting challenging participants to excel in both realms. McIntyre was captivated by the sheer intensity of the sport, its blend of physical exertion and mental fortitude offering him a new frontier to conquer.

His first foray into the world of HYROX was nothing short of spectacular. Defying the odds to most everyone except himself, McIntyre emerged victorious, defeating the reigning champion and announcing his arrival on the global stage. It was a moment of triumph, a validation of his years of hard work and winning attitude, and a glimpse of the greatness ahead.

Honing His HYROX Skills 

Yet McIntyre knew that continued success in HYROX would not come easy. With its grueling demands, the sport required a level of commitment that few could match. Undeterred, McIntyre embarked on a rigorous training regimen, honing his skills and pushing his body to new heights of strength and endurance. His training schedule was a meticulously crafted symphony of sweat and all-out persistence, with each grueling session carefully calibrated to maximize his performance on race day.

At the heart of Hunter McIntyre’s training philosophy lay a simple yet profound principle—consistency. Whether swinging an axe or pounding the trails, he understood that success was built not on grand gestures or fleeting moments of brilliance, but on the steady accumulation of maximum effort. Day in and day out, he pushed himself to the limit, refusing to settle for anything less than his best.

However, his journey was not without its challenges. As he pursued his dreams on the HYROX circuit, he encountered both physical and mental obstacles—setbacks that threatened to derail his progress and shake his confidence. Yet through it all, he remained steadfast in his overall approach, drawing strength from the lessons of his past and the unwavering support of those who believed in him from the start.

The Trail Ahead

Today, McIntyre stands as a beacon of inspiration and hope, a living testament to the power of resilience and the unyielding pursuit of excellence. From his humble beginnings as a lumberjack to his meteoric rise to HYROX glory, he has defied the odds and proven that with enough heart and personal drive, anything is possible.

As McIntyre looks to the future, his gaze is fixed firmly on the horizon, his sights set on new challenges and new triumphs waiting to be conquered. With each step he takes, he carries with him the lessons of his past and the dreams of his future, a reminder that no obstacle is too great, no goal too lofty, for those who dare to chase their dreams with unwavering devotion.

In the end, Hunter McIntyre’s journey is not just a story of athletic achievement, but a testament to the resilience of the human spirit and the boundless potential that lies within each and every one of us. As he continues to push the boundaries of what is possible, he serves as a reminder that with enough courage, determination, and perseverance, anything is possible—both on the racecourse and in life. 

By The Numbers: Hunter’s Lumberjack Workout 

■ 10 minutes of wood chopping

■ 5 minutes of heavy stump moving, including pushing and pulling stumps

■ 5 rounds of max-effort tire slam intervals with 30 seconds of work and 30 seconds of rest

■ 3 to 5 200-foot steep hill climbs carrying a 50- to 100-pound log

Think You're Ready To Race HYROX?

Here’s the lowdown of a HYROX race in the order of events performed. Participants first run 1,000 meters, then it’s off to the workout station, or, as they call it “The Zone.” After each zone, there’s another 1,000-meter run for a total of 8K.

■ SkiErg (1,000 meters)

■ Sled push (50 meters)

■ Sled pull (50 meters)

■ Burpee broad jumps (80 meters)

■ Rowing (1,000 meters)

■ Farmer’s carry (200 meters)

■ Sandbag lunges (100 meters)

■ Wall balls (squatting and throwing 100 wall balls)

For more, visit hyrox.com and Hunter’s Academy at haostraining.com.