HYROX 12 WEEKS SPECIFIC TRAINING

Start Fit Agora

Coach
FILIPE CONCEIÇÃO

Do you know about Hyrox? This is one of the most demanding fitness competitions out there.

If you want to get ready for your first Hyrox event or if you want to improve your previous score, join this 12 week specific program that´s going to help you get stronger and faster than ever.

I´ve put together this program mixing many different methods of training that i´ve learned from the best in the business.

You will get progressive and periodized training to improve your running and your fitness.

For 12 weeks you will work on getting faster running, getting stronger to destroy those hyrox stations and building endurance.

This training plan contains strength&conditioning sessions to get you strong and fit, running intervals to develop speed, skill work and easy recovery sessions.

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WHAT TO EXPECT
This is not a random training program. This is specific to Hyrox competion so you can get in the best shape possible. You will do several tests to check your progress and see if you are in the right path.
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Equipment
Recommended
Barbell, plates, dumbells, kettlebells, sled, pull up bar, plyo
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1- HYROX PFT

Conditioning

A

HYROX PFT

FOR TIME 1000m run 50 burpee broad jumps 100 stationary lunges 1000m row 30 Hand Release pushups 100/75 wall balls

Sunday
PROGRAM DETAILS
Monday
Week 1 Day 2-STRENGTH&CONDITIONING

A1

Push Press

5, 5, MAX @ 65, 75, 85 %

A2

Lat Pulldown

3 x 12

B1

DB Bench Press

12, 10, 8

B2

1-Arm KB Row

3 x 10

METCON

C

3min. AMRAP: 15 Burpees 15 Pull-Ups Max DB Push Press 2x20kg/2x12,5kg in remaining time... Rest 1min. 3min. AMRAP: 15 Cal Ski Erg 15 Push ups Max SDHP's 45kg/30kg in remaining time... Rest 1min. 3min. AMRAP: 15 Burpees 15 Pull-Ups Max DB Push Press in remaining time... Rest 1min. 3min. AMRAP: 15 Cal Ski Erg 15 Push ups Max SDHP's 45kg/30kg in remaining time...

Tuesday
Week 1 Day 3- Easy Run

A

Run

1 x 35:00

Tuesday
Week 1 Day 3-ACTIVE RECOVERY

Circuit

A

TEMPO INTERVALS ASSAULT BIKE 10 ROUNDS 10 seg Sprint (70% effort) 60 seg rest

B

Deadlift

3 x 2

C

Seated Rope Lat Pull Down

3 x 12

D

Strict Bodyweight Pull-Up

1 x MAX

Wednesday
Week 1 Day 4-STRENGTH&CONDITIONING

A1

Front Foot Elevated Split Squat

3 x 8

A2

Hanging Knee Raise

3 x 12

B

Pause Back Squat

3 x 5

Circuit

C

4 Rounds For Time: 15 Cal Row 15 Wall Balls 9/6kg 15 Double DB Hang Cleans 2x20kg/2x15kg

Thursday
Week 1 Day 5-METCON

Circuit

A

Metcon (AMRAP - Rounds) Every 4min. x 8 Rounds: 21 American KB Swings 24kg/16kg 18 Calorie Ski 15 Push-Ups 12 DB Push Press 2x20kg/2x12,5kg 9 Toes-To-Bar If it starts to get too tough, drop a few reps on each exercise so you can hang on

Friday
Week 1 Day 6-RUNNING INTERVALS

A

Run

400, 200, 200, 200

Saturday
Week 2 Day 0-REST DAY
Coach
coach-avatar FILIPE CONCEIÇÃO

Fitness coach, strength&conditioning specialist

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TRUST THE PROCESS

This is a easy to follow program thats going to get you in the best shape possible. Get in and have fun

Get HYROX 12 WEEKS SPECIFIC TRAINING
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FAQs
Is this program for you?
If you are a complete beginner in the gym, don´t have any experience in running, this program is not for you
Can i still follow the program if i don´t have a sled?
Yes you can, there are many alternatives that you can do to get better on the sleds
HYROX 12 WEEKS SPECIFIC TRAINING