HYROX PREP for First Timers. 3 Month Pre Event
TRAIN WITH PURPOSE - Performance & Rehab
Functional FitnessHYROX364 Foundation Course-Hyrox Ready. Completed.
You will invest a lot for this commitment: Sweat, muscle soreness, adjusting your daily schedule to train, sacrificing time with others, entrance fee, gym membership, flights, hotel, food. IT WILL BE WORTH IT, there is no better feeling then crossing the finish line, you'll get hooked and want to compete again to beat your first time.
This is a serious commitment, you don't want to go into it unprepared. Here is where Train With Purpose - Performance and Rehab comes into play...we have a proven program to give you the best chance to succeed.
You will love the Trainheroic app, it's user friendly and you can track your workouts.
Also, our HYROX workouts are sport specific...100% aim to get your prepared to compete in HYROX.
We take care of the programming, YOU EXECUTE IT! "HYROX is a multifaceted challenge that tests an athlete's endurance, strength, speed, technique, and mental toughness. Its scientific foundation lies in established training principles and a deep understanding of the body's energy systems...From a sport science perspective, HYROX is an intricate test of two key energy systems in the body: the anaerobic and aerobic systems. During the high-intensity workout sections of HYROX, participants primarily utilize their anaerobic system. This system functions without the need for oxygen and is responsible for producing energy quickly. It does this by breaking down glucose into a substance called pyruvate, which is then converted into lactic acid. The anaerobic system can provide quick bursts of power, but the buildup of lactic acid that comes with this energy production can lead to muscle fatigue, thereby limiting the duration of high-intensity effort." (hyrox training certification course)
A1
Jog
1 x 3:00
A2
Dynamic Stretch
A3
Shoulder Dynamic W/U
B
Power Clean
3 x 4
C
Bulgarian Split Squat
D
1-Arm DB Row
3 x 10
E
Two-Arm Kettlebell Swing
3 x 8
F
Bench Press
3 x 6
G1
Bicycle Sit-Ups
2 x 20
G2
Superman
2 x 10
H
Stretch - Cool Down
A
Walk
1 x 3:00 @ 2
B
Cardio
1 x 15:00 @ 5
C
Physio Ball Core Variations
A1
Jog
1 x 3:00
A2
Dynamic Stretch
B
Hex Bar Deadlift
3 x 6
C
Back Squat
3 x 6
D
Stability Ball Hamstring Curl
3 x 10
E
Push Press
3 x 6
F1
Single Leg Calf Raise
3 x 10
F2
Chin-Up
3 x MAX
F3
Band Rotations
3 x 8
G
Jump 90 Degrees onto Bosu
1 x 10
H
Stretch - Cool Down
A
Dynamic Stretch
B
Circuit - Complete 2x
C1
Rowing
2 x 100
C2
Burpee & Jumps Hyrox
2 x 10
C3
SkiErg
2 x 100
C4
Walking Lunges
2 x 10
C5
Jog
2 x 1000
A
Walk
1 x 3:00 @ 2
B
Cardio
1 x 15:00 @ 5
C
Static Stretch
D
Core Series for All Ages (Ab Circuit)
Morris Boyer
Certified Strength and Conditioning Specialist - Certified Athletic Therapist - 30 years of professional experience working with professional, elite, amateur, recreation athletes. - Represented professionally: 18 years in the NHL, 1 Olympic games, 3 IIHF World Championships, 1 Pan-Am games - A 30 year accumulation of professional development courses.
You will feel great heading to the GYM knowing you have a work out to follow. Track your progress on the app. You will have confidence heading into the EVENT knowing your work outs had purpose and prepared you to CRUSH IT!!
Get HYROX PREP for First Timers. 3 Month Pre Event
