Team Two Performance
Functional Fitness, General Fitness, Endurance, Strength & Conditioning, Tactical / Military12-Week Advanced HYROX Performance Program
This 12-week HYROX program is built for serious athletes who want more than just a finish time. It is designed to improve the strength, engine, durability, and race-day efficiency needed to perform at a high level under fatigue.
You will train the demands that matter most: running hard on compromised legs, moving heavy sleds, maintaining power through lunges and carries, and staying composed when your heart rate is redlining. Every phase progresses with purpose, combining strength development, high-output conditioning, threshold work, HYROX station practice, and race-specific simulations.
This is not a beginner plan and it is not designed for casual effort. Expect challenging sessions, high standards, and the discipline required to recover, show up, and execute consistently for 12 weeks.
If you are an experienced athlete ready to test your limits and chase a stronger HYROX performance, this program is for you.
1 sessions per week
Must use App app to view and log training
Program Training
A
SkiErg
1 x 1000
Conditioning
B
HYROX 1
CIRCUIT - 15 MIN FARMER CARRY (1 MIN WALK) PULL-UPS x5 SUITCASE CARRY (:30/SIDE) SANDBAG LUNGES (1 MIN) *DO MAX ROUNDS IN 15 MINUTES
A
Ab Wheel
3 x 10
B
Bulgarian Split Squat
4 x 4
C1
DB Military Press
3 x 5
C2
1-Arm DB Row
5 x 5
D1
Walking Lunges
3 x 5
D2
Suitcase Carry
3 x 100
A
Run
1 x 6-8
Circuit
A
3 ROUNDS SLED PULL -50M 80% OF COMP WEIGHT SLED PUSH - 50M ROWER - 500M EACH ROUND WALL BALLS - 20 REPS EA RND
Conditioning
A
5km Run
Perform a 5k Run.
B
Plank
3 x 1
A
Squat Jumps
3 x 3
B
Hex Bar Deadlift
3 x 5 @ 250 lb
C
Archer Pull Up
3 x 20
D
Chest-Supported DB Row
3 x 8
E
Hyperextension
3 x 10 @ 35 lb
A
Run
1 x 6
Conditioning
B
Circuit HYROX 2
EACH WEEK THE GOAL IS TO HIT THIS FOR 3 ROUNDS - IMPROVING TIME SKI ERG - 500M EACH ROUND SLED PUSH - 80% COMP WEIGHT 100M SANDBAG LUNGES - HEAVIEST BAG - 100M BURPEE BROAD JUMP - 20 REPS PER ROUND
A
Assault Bike
1 x 20:00
Circuit
B
CHALLENGE: DO 10 ROUNDS OF THE FOLLOWING WITH HEAVY KB 10 KB SWINGS, 3 GOBLET SQTS, 5 PUSH-UPS, 3 PULLUPS FOR TIME
C
Landmine Bar Twist
3 x 5
A
Burpee Broad Jump
1 x 50
B
DB Split Squat
4 x 4
C1
Bench Press
3 x 5
C2
Weighted Pull Ups
3 x 8 @ 25 lb
D1
Glute-Ham Raise
3 x 5
D2
DB Shrug
1 x 100
D3
Barbell Bicep Curl
1 x 50
D4
Band Pull-Apart
1 x 100
