HYROX PREP for First Timers. 3 Month Pre Event

TRAIN WITH PURPOSE - Performance & Rehab

Functional Fitness
Coach
Morris Boyer

This program is designed for first time HYROX athletes.

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.

"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)

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!

Yes there are a lot of good exercises on social media but you need to know: if, where and when to put them into your program. Your Coach will take care of those details. p.s. our sessions are approximately .75 cents US per workout...not bad huh

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BENEFITS - What's in it for me?
Before or after work, go to the gym and follow the prescribed plan. Peace of mind that you'll be ready for your HYROX competition. If an exercise doesn't work for you, or your gym, you have a coach ready to make adjustments. If you suffer a minor injury, you'll have an expert to give you guidance. You'll push a little harder knowing a coach is watching.
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STRENGTH AND ENDURANCE PROGRESSIONS
FIRST MONTH - Build an aerobic base and help improve your strength. SECOND MONTH - Sprinkle in sport specific HYROX exercises, continue to improve strength and aerobic base. THIRD MONTH - This is a sport specific month. You'll be pushing in the final 4 weeks leading up to your event.
Features
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Access to your coach
A coach who will hold you accountable and provide you with a proven program to succeed.
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Programming 4 days per week
Strength, power, conditioning, and skill training that’s challenging for athletes of any level or background. First-timer to seasoned veteran
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Exercise Video Guidance
Many instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
We'll hold you accountable and provide feedback. Got a little pain with an exercise? Tell your coach, we can modify your program and give guidance.
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Delivered through TrainHeroic
It's simple - You'll enjoy keeping track of your workouts while following a plan. Having a coach who monitors us encourages us to put in extra effort.
Equipment
Required
Barbell // Dumbbells/Kettlebells // Chin Up Bar // Cable Machine // Treadmill/Rower/Ski Erg
Recommended
Sled // Plyo Boxes
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Sample Week
Week 1 of 12-week program
Sunday
Strength and Power

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

Monday
Aerobic base - Jogging 1

A

Walk

1 x 3:00 @ 2

B

Cardio

1 x 15:00 @ 5

C

Physio Ball Core Variations

Tuesday
Strength and Power 2

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

Friday
Aerobic base - Jogging 1

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)

Coach
coach-avatar 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.

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TRAIN WITH PURPOSE

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
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HYROX PREP for First Timers. 3 Month Pre Event