Strong & Functional Hyrox

Nico Battisti

Coach

Nico Battisti

Take the guess work out of your Hyrox training!

I created this program to make Hyrox training as simple and effective as possible. Every session and rest day is intentional. Before I release a program, I follow the latest science, while trying things out and testing other programs for myself. The problems I find with most Hyrox and hybrid training is unnecessary volume + training too hard every day risking injury and hindering performance. I follow a high-low method, a strategy that alternates between high and low CNS stress. It involves maximizing workload and recovery. In the gym, it alternates between heavy and light training to drive maximal gains while managing fatigue.

My structured 12-week program focuses on building strength, endurance, muscle, + injury prevention, while ensuring you're well prepared to tackle the challenges of a Hyrox race.

$179

Get Strong & Functional Hyrox

Endurance

You will be prepared to take on the high volume of repetitions within each Hyrox event. Expect to see a mixture of aerobic and anaerobic running while also training for each station

Strength + Muscle

Compound and isolation exercises to increase work capacity and prepare tissues for the high volume race

Mobility + Injury Prevention

Strength meets flexibility. Spend less time stretching and more time becoming strong AND flexible. Mobility will be integrated into our strength work as well as the 10 minutes of prep before every session

Features

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Easily track progress week in and week out

Equipment

Required

Kettlebells // Dumbbells // Sled + Rope // SkiERG // Rower // Medicine Ball

Recommended

Sandbag // Barbell // Treadmill or Track Access

Sample Week

Week 1 of 12-week program

Sunday

Upper A

Prone Swimmer

1 x 10

TK Windmill Hold

1 x 45

Band Dislocation

1 x 10

Band Pull Apart

2 x 10

Plyo Push Up

2 x 4

Barbell Incline Bench Press

4 x 10

Pull Up

3, 3, MAX, MAX

SA Preacher Curl

3 x 8

DB Lateral Raise

3 x 10

Burpee

1 x 2:00

Farmer's Carry

1 x 2:00

Monday

Lower A + Track Run A

Prone Hip CAR

1 x 8

Side Plank

1 x 45

Roll and Reach

2 x 40

KB Swing

2 x 8

Barbell Hip Thrust

10 x 5

Deficit Bulgarian Split Squat

3 x 10

Weighted Crunch

3 x 12

Run

5 x 400

Wednesday

HYROX WOD 1

Side Lunge T-Spine Rotation

2 x 5

Walkout to Hand Release Push Up

2 x 4

Iso Split Squat Band Dislocation

2 x 5

KB Swing

2 x 8

Leg Extension Machine

3 x 8

EMOM 40 Devils Press, Wall Ball, Row, Sled Push, Rest

40 Min EMOM (8 Rounds) - Devils Press x 5 - Wall Ball x 15 - Row x 150-200m - Sled Push x 25m - Rest The rest is a whole interval. Treat it like an exercise

Friday

Long Run 1

Prone Hip CAR

1 x 8

A-Skip

1 x 0:45

SL Wall Sit w. Iso Calf Raise

1 x 20

Copenhagen Side Plank Rotation

1 x 10

90/90 Hip Opener Circuit

1 x 45