Capable Training
Strength & Conditioning10 Week HYROX Program
Structured into 2 different "Phases". The first 5 weeks will primarily focus on building an efficient aerobic base, establishing a solid foundation of strength, and improving your familiarity/efficiency with the Row-erg and Ski-erg.
The following 5 weeks will be geared more towards working on HYROX specific movements, compromised running, and improving your threshold.
- Something to NoteIf your running volume feels too high and recovery becomes difficult, consider replacing or combining some of your easy runs with cycling. Just make sure to stay within the appropriate training zone to maintain the intended effect.
1 sessions per week
Must use App app to view and log training
Program Training
A
Run
1 x 10:00
B
SkiErg
4 x 500
C
Run
1 x 10:00
D
Stationary Bike
1 x 20:00
A
Glute Bridge Hamstring Walkout
3 x 5
B
Single Leg Pogo hops
10, 15, 20
C
V-Ups
3 x 15
A1
Leg Swing
3 x 10
A2
Cossack Squat
3 x 8
A3
Push-Up
3 x 5
A1
Low Pogo + High Pogo
2 x 10 @ 5
A2
Squat Jump
4 x 3 @ 30 %
A3
Depth Plyo Push-Up
4 x 3
B
Bulgarian Split Squat
4 x 6
C
Bench Press
4 x 6
D
Romanian Deadlift
3 x 8
E
Seated overhead press
3 x 8
F
Weighted Plank
5 x 0:20 @ 0:10
A
Run
1 x 40:00
A
Stationary Bike
1 x 10:00
B
Stationary Bike
10 x 0:30 @ 0:30
C
Stationary Bike
1 x 4:00
D
Stationary Bike
10 x 0:30 @ 0:30
E
Stationary Bike
1 x 7:00
A
DB Deadlift
4 x 6
B
Alternating Gorilla Row (DB)
4 x 6
C
Deadstop Weighted Pushup
3 x 10
D
Weighted Sissy Squat
3 x 8
E
Chin-Up
2 x 15
F
Dip
2 x 20
G
DB Farmer's Walk
3 x 0:45
A
Run
1 x 60:00
