Thrive at Fitness

Coach
Filipe Conceição

Gear up to enhance your Hyrox performance with our exclusive "Hyrox Power Run" program. This intensive program is meticulously designed to boost your ability to run faster even under extreme fatigue, through a strategic blend of endurance, speed, and functional strength training.

Benefits:

  1. Increased Endurance: Develop robust endurance to confidently tackle Hyrox challenges with sustained energy and stamina.

  2. Speed Improvement: Enhance your capacity to maintain high speeds across varying distances, crucial for conquering Hyrox obstacles.

  3. Functional Strength: Strengthen key muscles and joints with exercises like Sled Push, Sled Pull, Sandbag Walking Lunges, and Wall Balls, preparing your body for the specific demands of the competition.

  4. Fatigue Adaptation: Learn advanced strategies to manage muscular and mental fatigue, ensuring consistent performance throughout the event.

  5. Strategic Planning: Each training session is meticulously structured to maximize performance gains over a 6-week period, ensuring peak performance on competition day.

Get ready to push your limits and achieve new levels of performance with the "Hyrox Velocity" program. Join us on this journey toward Hyrox excellence!

Features
6 sessions per week
Must use App app to view and log training
Program Training
$19
Get Hyrox Power Run Program
Equipment
Recommended
Running Shoes: Suitable for running on various terrains.Training Apparel: Comfortable and breathable clothing for unrestricted movement during exercise.Kettlebells: Various weights for kettlebell swings.Wall Balls: Medicine ball appropriate for wall ball exercises.Sled and Sled Pulling Strap: For Sled Push and Sled Pull exercises.Sandbags: Used for Sandbag Walking Lunges.Barbell and Weight Plates: For weightlifting exercises (deadlifts // squats // bench press).Watch or Stopwatch: To time rest periods and intervals.Yoga Mat or Training Surface: For mobility exercises and core work.Resistance Band: Optional for mobility and muscle activation exercises.Heart Rate Monitor (optional): For monitoring workout intensity.Ensure you have access to these items before starting the program to ensure you can perform all exercises safely and effectively.
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1- Strength and Cardio ComboStrength and Cardio Combo

Warmup

A

Warm-up: 10 minutes easy run

Strength Circuit and Running

B

4 sets of: 400m run at 5km pace 20 wall balls 15 kettlebell swings 1 minute active rest (easy run)

C

Run

1 x 10:00

Monday
Week 1 Day 2 - Tempo Run and Running TechniqueTempo Run and Running Technique

A

Run

1 x 10:00

B

Run

1 x 25:00

C

Run

4 x 100

D

Run

1 x 10:00

Tuesday
Week 1 Day 3 - Strength Training and Mobility

A

Run

1 x 10:00

B

Deadlift

4 x 8

C

Back Squat

4 x 8

D

Bench Press

4 x 8

Mobility

E

Mobility: 20 minutes dynamic stretching and mobility work

Wednesday
Week 1 Day 4 - High-Intensity Intervals with Sled Push and Sled Pull

A1

Sled Push

5 x 50

A2

Sled Pull

5 x 50

B

Run

1 x 10:00

Thursday
Week 1 Day 5 - Long Run and Core Stability

A

Run

1 x 10:00

B

Run

1 x 60:00

Core

C

Core Work: Plank variations, Russian twists, leg raises etc (3 sets of 20 reps)

Friday
Week 1 Day 6 - Hyrox SimulationHyrox Simulation

A

Run

1 x 10:00

Circuit

B

3 sets of: 1km run @10km pace 20 burpee broad jumps 20 kettlebell swings @24/16kg 20 wall balls 9/6kg 2 minutes active rest (easy run)

C

Run

1 x 10:00

Saturday
Week 2 Day 0 - Active Recovery
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