6 Week Hyrox Peak
Thrive at Fitness
This 6-week Hyrox-specific program enhances muscular endurance, lactate tolerance, and cardiorespiratory capacity. Designed to complement 2-3 weekly runs, it provides a holistic approach to athletic improvement.
Key benefits:
Increased Muscular Endurance: Targeted exercises strengthen specific muscle groups, preparing for Hyrox challenges.
Improved Lactate Tolerance: Controlled intensity and intervals develop the body's ability to handle lactate accumulation during prolonged efforts.
Enhanced Cardiorespiratory Capacity: Rowing and skiing optimize cardiovascular efficiency.
Complements Running Program: Integration with regular runs promotes comprehensive endurance and varied effort performance.
The diverse exercises, progressing carefully each week, balance the challenge, yielding noticeable gains in Hyrox performance and overall readiness for intense activities.
Post the 6 weeks, choose a taper week or our "Hyrox Race Ready" program, with two weeks of race-specific training focusing on paces, strategies, and transitions.
A
Back Squat
8 x 10 @ 60 %
Circuit
B
Block 1: 3 Rounds 30 seconds Treadmill Run (3% incline) 30 sec Sandbag Lunges @race weight 30 sec Dumbbell Push Press (choose a weight to do 30 seconds or almost unbroken 30 sec Erg (rowing or skiing) 60 sec Sandbag Box Step Ups rest 30 seconds Push for quick transitions, and keep the intensity high.
Circuit
C
Block 2: 4 Rounds 30 sec Wall Sit with medball in front rack 30 sec Wall Balls 200m Run (treadmill at 9% incline) 30 sec rest
Circuit
D
Block 3: 3 Rounds 30 seg Erg 30 seg Sandbag Overhead Sit Ups 30 seg Hanging Knee Raises 30 + 30 Banded Rotations 30 seg Rest
E
Sessions 1
A
75 minutes easy bike. Zone 2/3
Session 2
B
4 Sets: 10 Strict Pull Ups 20m Sled Pull (arms only with bodyweight on the sled) 2 min rest
C1
Close Grip Bench Press
3 x 12
C2
GHD Sit-Up
3 x 0:30
Circuit
D
30 minutes continuos in a sustainable pace: 20 Cal Ski / Row (switch every round) 25m Sled Pull (race style) @100kg 25m Sandbag Bear Hug Carry @50kg
A
Rowing
1 x 2000
B
Trap Bar Deadlift
@ 60 %
Circuit
C
2 Rounds: 3 min Run (moderate) 2 min Ski (race pace) 1 min Run (VO2) 25 Wall Balls (unbroken) * use the necessary weight to go unbroken Rest 2 min at the end of the 2 rounds, then repeat for 2 more rounds, but use rowing instead of skiing.
Core
D
3 Rounds 10 GHD Sit Ups 10 GHD Hip Extensions 15+15 Kettlebell Suitcase March
Circuit
A
Part A)5km Row *4 Burpees over the rower every minute (start with burpees) Part B) 5km Run at a 10km pace Part C) 5km Bike Erg *15m Sled Push at race weight every 1km (start with the sled)
Filipe
Experienced coach, former pro athlete, and certified Strength & Conditioning Coach. With a holistic training approach, excels in optimizing performance, crafting effective strategies, and fostering a winning mindset. His resume reflects unwavering commitment and ability to inspire athletes globally.
Ignite your Hyrox journey in 6 weeks! This program is your pathway to peak performance. Boost endurance, conquer challenges, and optimize fitness. It's more than a routine; it's your key to triumph. Embark on the journey now for a stronger, fitter you!
Get 6 Week Hyrox Peak
Carlos Hernandez
Hyrox Finisher
Verified Athlete"Training with this coach completely transformed my approach to Hyrox. His expertise in strength and endurance, coupled with innovative training strategies, elevated my performance. Each session is challenging, but the results are evident. Highly recommended!"
Iris B
Hyrox World Championships Athlete
Verified Athlete""This training program allowed me to qualify for the Hyrox WC Manchester 2023 in the women's doubles category. Furthermore, I felt a very positive improvement in my sports performance throughout the process.""
Inês R
Hyrox World Championships Athlete
Verified Athlete""Filipe's workouts are top-notch, I felt a lot of improvement during the program, both in terms of appearance and capacity. The support he provides is very personalized and concerned with our day-to-day condition. I recommend it.""
Ernesto L
Hyrox Age Group Podium
Verified Athlete""The workouts I was able to do were spectacular with a professional like you. Athletes who want to focus achieve their goal can trust this 5-star professional.""