Mairyn Branaman
With 6 sessions per week this program balances strength, conditioning, and running economy to have you crushing your Hyrox goals!
2 Strength Days (Lower & Upper split)
2 Hybrid Days: Strength + Cardio (lighter, race-style)
2 Run Days (Long/Cardio base & Tempo)
Phase 1: Base (Weeks 1–3)
Goal: Build strength foundation + aerobic base
Phase 2: Build (Weeks 4–7)
Goal: Increase intensity, build race specificity**
Phase 3: Peak (Weeks 8–9)
Goal: Race pace, simulate HYROX, taper volume slightly
Phase 4: Race Week (Week 10 – Taper)
1 sessions per week
Must use App app to view and log training
Program Training
A1
Quadruped Adductor Rocks
2 x 12
A2
Quadruped Hip CARs
2 x 6
A3
Tripod Hip EXT
2 x 8
B1
Barbell Front Squat
10, 8, 8 @ 70, 75, 80 %
B2
SL RDL
3 x 10 @ 65 %
B3
Step Up To Knee Drive
3 x 8 @ 75 %
C1
DL Hip Thrust
3 x 8 @ 70 %
C2
Consecutive triple broad jump
3 x 3
C3
Pallof Press Lateral Lunge
3 x 10 @ 60 %
A1
Ski erg
3 x 500
A2
DB Goblet Squat
3 x 15 @ 65 %
A3
Treadmill Run
3 x 1:00
A4
Dumbbell Push Press
3 x 15 @ 65 %
A5
Rower
3 x 500
B1
Dumbbell Walking Lunges
3 x 20 @ 60 %
B2
Renegade row
3 x 20 @ 60 %
B3
MB Tornado Slam
3 x 18 @ 60 %
A
Run
1 x 20:00
A1
Half Kneeling Thoracic Rainbow
2 x 12
A2
Thoracic Ext. over Foam Roller
2 x 12
A3
I/Y/Ts
2 x 8 @ 60 %
B1
Clean High Pull
3 x 6 @ 70, 80, 80 %
B2
Incline DB Press
3 x 8 @ 75 %
B3
Bird Dog Row
3 x 10 @ 65 %
C1
Single arm Half kneeling Lat pull down
3 x 8 @ 70 %
C2
Half Kneeling DB Chops
3 x 8 @ 50 %
C3
Plank Shoulder Taps
3 x 20
A
Run
5 x 400
A1
Rower
5:00, 4:00, 3:00
A2
sled push
3 x 50 @ 80 %
A3
Sled Pull
3 x 50 @ 80 %
A4
Treadmill Run
3 x 1:00
B1
Ski erg
200, 150, 100
B2
Bodyweight Walking Lunges
3 x 20
B3
Wall ball sit ups
3 x 15
