HYROX 12 WEEKS SPECIFIC TRAINING
Thrive at Fitness
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.
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
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 Sit ups 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 Sit ups 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...
A
Run
1 x 35:00
Circuit
A
TEMPO INTERVALS ASSAULT BIKE 10 ROUNDS 10 seg Sprint (70% effort) 60 seg rest
B
Deadlift
3 x 2 @ 80, 85, 90 %
C
Dead Hang
@ 0:30
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
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
A
Run
6 x 200
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
