8 Week HYROX Prep Program

Peak Kinetic Performance

Functional Fitness, Obstacle Course Racing, Endurance
Coach
Drew Wendel

🏁 8-Week Advanced HYROX Prep Program

Train like an athlete. Race like a pro.

This isn’t a beginner plan — it’s a performance blueprint built for athletes who want to break plateaus and dominate race day. Over 8 weeks, you’ll sharpen every edge of your HYROX game — building endurance, strength, and power while mastering the pacing and transitions that separate competitors from contenders.

✅ Detailed weekly programming balancing running, strength, and HYROX-specific sessions

✅ Progressive overload designed to peak your fitness on race week

✅ Specific focus on improving sled work, running efficiency, and fatigue tolerance

✅ Optimized for busy athletes balancing training with real life

This program is built for those who already know the grind — but want to do it smarter, faster, and more intentionally.

If you’re serious about chasing a PR or standing on that podium, this is how you get there.

$40
Get 8 Week HYROX Prep Program
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Peak Race Day Performance
Train to hit your fastest, strongest HYROX with this plan.
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Elite-Level Structure
This plan is a proven system balancing endurance, strength, power, and race specificity.
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Improved Pacing and Efficiency
Master your effort so you finish stronger, not slower.
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Maximized Strength-Endurance
Build the power and resilience to crush sleds, lunges, and wall balls.
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Built For Real Life
Structured for busy athletes who want elite results without burnout.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Rower // Weight Rack // Wall Ball // Sandbag // Dumbbells
Recommended
Ski Erg // Treadmill // Assault Bike // Kettle Bells // Sleds
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Sample Week
Week 1 of 8-week program
Sunday
Hyrox Performance

A1

Cross Connect Lunge

2 x 5

A2

Knee Pull To Worlds Greatest

2 x 5

A3

Yoga Push Up

2 x 6

A4

Couch Stretch w/ reach

2 x 10

A5

Alternating Leg Swing

2 x 5

A6

A-Skip

2 x 20

A7

Pogo Jump

2 x 25

B

Easy Run

1 x 10:00 @ 3

Circuit

C

15 min AMRAP: 3 min Run @ RPE 7 400 m Ski @ sustainable pace 40 m Burpee Broad Jumps Stop and rest: 2 minutes 15 Min AMRAP: 3 min Run @ RPE 7 400 m Row @ sustainable pace 40m sandbag Lunges

D

Walk

Monday
Threshold Run

A1

A-Skip

2 x 20

A2

Pogo Jump

2 x 25

A3

Alternating Leg Swing

2 x 5

A4

Cross Connect Lunge

2 x 5

A5

Knee Pull To Worlds Greatest

2 x 5

A6

Yoga Push Up

2 x 6

A7

Couch Stretch w/ reach

2 x 10

B

Run

1, _ , _ , _ , _ , 1

C

Walk

Tuesday
Upper Strength Focus

A1

Couch Stretch with Reach

2 x 20

A2

Groiner Progression

2 x 5

A3

Yoga Push-Up

2 x 6

A4

Plate Reach Squat

2 x 5 @ 10 lb

A5

Lateral Squat with Cross-Connect

2 x 5

B

C1

Band Pull-Apart

2 x 10

C2

KB Halo

2 x 10

C3

Medicine Ball Jammers

2 x 10

D1

Bench Press

10, 10, 8, 6 @ 65, 65, 75, 80 %

D2

Single Arm DB Row

12, 10, 8

E1

DB Chest Fly

3 x 15

E2

DB Reverse Fly

3 x 15

E3

DB Lateral Raise

3 x 15

E4

DB Shrug

3 x 20

Circuit

F

12 Minute AMRAP (As many rounds as possible): -4 calorie assault bike -8 floor presses -8 pullups -200 meter row

Wednesday
Threshold Run

A1

Pogo Jump

2 x 25

A2

A-Skip

2 x 20

A3

Alternating Leg Swing

2 x 5

A4

Cross Connect Lunge

2 x 5

A5

Knee Pull To Worlds Greatest

2 x 5

A6

Yoga Push Up

2 x 6

A7

Couch Stretch w/ reach

2 x 10

B

Run

1, _ , _ , _ , 1

C

Walk

Thursday
Hyrox Engine

A1

Yoga Push-Up

2 x 6

A2

Couch Stretch with Reach

2 x 20

A3

Groiner Progression

2 x 5

A4

Plate Reach Squat

2 x 5 @ 10 lb

A5

Lateral Squat with Cross-Connect

2 x 5

Circuit

B

45 minutes of easy aerobic work. 3 rounds: -5 minute row -5 minute run -5 minute ski (or bike/assault bike)

C

Walk

Friday
Long Run

A1

A-Skip

2 x 20

A2

Pogo Jump

2 x 25

A3

Alternating Leg Swing

2 x 5

A4

Cross Connect Lunge

2 x 5

A5

Knee Pull To Worlds Greatest

2 x 5

A6

Yoga Push Up

2 x 6

A7

Couch Stretch w/ reach

2 x 10

B

Run

C

Walk

Saturday
Rest Day
Coach
More from Peak Kinetic Performance
coach-avatar Drew Wendel

Drew is a former D1 tennis player turned hybrid athlete. He has completed 4 half-marathons, 3 full marathons, competed in 3 Hyrox races, and loves to compete!

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Train with intent and purpose. Conquer HYROX.

Eight weeks. One goal -walk into race day confident, prepared, and ready to push your limits. If you’re serious about chasing a PR, proving your work, and showing what you’re capable of… this is where it happens.

Get 8 Week HYROX Prep Program
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FAQs
Who is this program for?
This program is built for intermediate to advanced athletes who already have a solid fitness base and want to improve their HYROX performance. If you’ve raced before or train regularly with both running and strength work — this is for you.
How many days per week is the training?
You’ll train 5–6 days per week, with structured running, strength, and HYROX-specific sessions designed to complement each other. Recovery and rest are built in to maximize performance and prevent burnout.
What equipment do I need?
You’ll need access to standard gym equipment (rower, ski erg, sled, dumbbells/barbells, sandbag, wall ball). Substitutions are provided if you’re training in a home gym or limited space setup.
How long are the workouts?
Most sessions last between 45–60 minutes. Long runs or simulation-style workouts may push closer to 90 minutes as you get deeper into the prep.
Can I do this if I haven’t done a HYROX before?
Yes — as long as you have a solid fitness foundation and understand basic lifts and movements. It’s advanced, but scalable for motivated first-timers who want to jump in prepared.
Will this program help me get faster at running?
Absolutely. You’ll train with structured running sessions that build endurance, improve pacing, and enhance your ability to run efficiently between stations.
What results can I expect?
In 8 weeks, you’ll improve your aerobic capacity, strength endurance, and overall HYROX performance — giving you the confidence and capability to set a new PR or crush your first race.
What makes this program different?
It’s not random workouts — it’s a complete system. Built by an athlete, for athletes. Designed to blend endurance, strength, and power into one cohesive plan that actually translates to race-day success.

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