HYROX RUN OFFICIAL
HiBreed Training
Strength & Conditioning12-Week HYROX Program with focus in Running Performance – Master the Race with Strategic Endurance & Strength
Are you preparing for your next HYROX event and looking to level up your running performance? This 12-week program is designed to build the engine, endurance, and strength needed to dominate the race.
What’s Inside the Program? ✅ 12 Weeks of Structured Training – 4 days per week, balancing running progressions, strength training, and HYROX-specific workouts ✅ Run-Focused Conditioning – Improve your speed, endurance, and efficiency so you can handle race-day demands ✅ Progressive Workouts – A smart, structured approach that gradually builds your aerobic capacity and muscular endurance ✅ Race-Specific Adaptations – Train with workouts that simulate race conditions so you’re prepared for every challenge ✅ Balanced Strength & Stamina – Develop the leg strength, power, and resilience to push through fatigue
Who Is This For? 🔹 HYROX athletes looking to improve their running without sacrificing strength 🔹 Beginners to intermediate competitors who want a structured plan for progressive improvement 🔹 Anyone who struggles with running endurance during HYROX and wants to build a stronger engine
Why This Program Works Unlike generic running plans, this program integrates strength, mobility, and conditioning specifically for HYROX performance. It’s science-backed, practical, and efficient, ensuring you train smarter, not just harder.
🏆 Train with Purpose. Race with Confidence. 🏆
➡️ Sign up now and get race-ready in 12 weeks!
A
Deadlift
4 x 5
B
Sled Pull
3 x 20
C
Deficit Push-Up
3 x 10
Circuit
D
20min AMRAP @RPE 4-6 50m Farmers Walk 25 Wall Balls 50m Lunges (no weight) 25 Wall Balls after 20min are done go directly into: 20min easy Run @RPE 4-6 This whole workout should be pure sustainable Cardio. Try to keep your heart rate steady, and DON'T push too hard. This should be a durable effort with no Rest in between.
6k Run
A
Perform a 6k Run. - This should serve as a Benchmark for your next weeks. So try to be as accurate as possible with your strategy aka don't bomb out and slow down after 4k. However, this is a benchmark, and it still hurts. RPE 9-10
A
Back Squat
4 x 5
B
Sled Push
4 x 20
C
Close Grip Bench Press
3 x 10
A
Run
1 x 10000
Circuit
A
Hyrox Intervals @RPE 7 (intense) 300m Run 400m Ski Erg 300m Run 2min Rest 300m Run 20m Sled Push (Open Weight) 300m Run 2min Rest 300m Run 20m Sled Pull (Open Weight) 300m Run 2min Rest 300m Run 30m Burpee Broad Jump 300m Run 2min Rest 300m Run 400m Row 300m Run 2min Rest 300m Run 80m Farmers Carry 300m Run 2min Rest 300m Run 40m Weighted Lunges (Open Weight) 300m Run 2min Rest 300m Run 40 Wall Balls 300m Run
