HYROX WORKOUT OFFICIAL
HiBreed Training
Strength & Conditioning12-Week HYROX Performance Program – Strength, Endurance & Race-Ready Fitness
Want to crush your next HYROX race while staying strong, powerful, and conditioned? This 12-week program is designed to build the strength and stamina you need to dominate every station—without sacrificing your running performance.
What’s Inside the Program? ✅ 12 Weeks of Structured Training – 4 days per week, combining strength, endurance, and HYROX-specific workouts ✅ Strength-Driven Progressions – Build power, muscular endurance, and resilience for race-day demands ✅ Race-Specific Workouts – Strategically programmed functional workouts that mimic HYROX movement patterns ✅ Optimized Running & Conditioning – Maintain and improve your running efficiency while getting stronger ✅ Balance of Strength & Speed – Train smart so you perform at your best without burnout
Who Is This For? 🔹 HYROX athletes who want to get stronger and more resilient without losing running capacity 🔹 Competitors who struggle with strength endurance and want to improve performance at each station 🔹 Anyone looking for a structured plan that balances strength, endurance, and functional fitness
Why This Program Works Most HYROX programs focus too much on either running or strength, leaving gaps in your performance. This plan bridges the gap, helping you develop the strength, endurance, and movement efficiency to race at your best.
🏆 Get Stronger. Move Better. Perform Faster. 🏆
➡️ Sign up now and build the complete HYROX athlete 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.
WORKOUT
A
3 Rounds for time: 200m Ski Erg 30m Sled Push (Open Weight) 200m Row 30m Sled Pull (Open Weight) 30m Burpee Broad Jump 30 Wall Balls 3-5min Rest This should be a hard effort but submaximal effort. Full Recovery in between Rounds RPE 7
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) 400m Ski Erg 300m Run 400m Ski Erg 2min Rest 20m Sled Push (Open Weight) 300m Run 20m Sled Push (Open Weight) 2min Rest 20m Sled Pull (Open Weight) 300m Run 20m Sled Pull (Open Weight) 2min Rest 30m Burpee Broad Jump 300m Run 30m Burpee Broad Jump 2min Rest 400m Row 300m Run 400m Row 2min Rest 80m Farmers Carry 300m Run 80m Farmers Carry 2min Rest 40m Weighted Lunges (Race Weight) 300m Run 40m Weighted Lunges (Race Weight) 2min Rest 40 Wall Balls 300m Run 40 Wall Balls
