Hyrox - Smash PBs + Compete like an Elite

Superhero Fitness

Functional Fitness, Functional Training
Liam Hunn

This 12 - week programme is designed for Hyrox competitors to smash and conquer the event. You'll be as prepared as ever after following this 12 week programme.

Keys points for this programme to smashing Hyrox......

  • TRAIN HEAVY (go HEAVIER on all the exercises that you will find on the Hyrox event eg. wall balls, lunges, sled pull, sled push, farmers carry). Go as heavy as you can manage especially with the sled work (work at a weight you are capable of whether it is 50kg below or over competition weight) with the intention to increase during the programme.

  • RUN WITH A PURPOSE (you wont get faster if you stroll - challenge your aerobic threshold without increasing chance of injuries). Ideally run outside and not on a treadmill for the 'Hyrox - Running sessions'

  • EXPERIMENT WITH THE DAMPER SETTING (work on the Ski and Rower at different settings so see which will be most effective for you at completing 1000m faster).

This programme is also ideal for anyone not competing in Hyrox, as it will help build strength, power, endurance and speed. Whether you want to help build muscle, reduce body fat, become leaner and all round fitter then this is a great programme to follow.

Peak Performance
As a competitor, athlete or someone setting themselves a challenge, you want to do the VERY BEST at it possible. This will give you optimal chance of reaching your potential come the event and smashing the competition in a time you wouldn't have thought imaginable!
Develop as an athlete
You will be pushed to develop speed and strength and be able to produce power for a longer period of time. You and others will see the elite athlete inside of you ooze out and hit that competition floor with confidence.
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
General gym access for rowing, skierg, sleds, various weights
sample week banner image
Sample Week
Week 1 of 12-week program
Hyrox - Running


Air runner / Running (NEW)

1 x 3000

Hyrox - S + C


Back squat (SHF)

4 x 8


Push up (SHF)


Staggered deadlift (SF)

3 x 8


Hip pop up Box jump (SHF)

3 x 4



Hyrox Circuit 1

Run 3 mins - REST 1 minute then go into.... EMOM Minute 1 - 8 - 15cal Air Bike Minute 2 - 150 - 250m Ski Minute 3 - 10 - 20 Wall balls (heavier than comp weight) Minute 4 - 6 - 10 Burpee broad jumps x 8 ROUNDS 4 mins Run

Hyrox - Running


Air runner / Running (NEW)

1 x 8000

Hyrox - S + C


Farmers carry (NEW)

6 x 40


Close grip lat pull down (SF)

6 x 6


Air bike (SHF)

@ 20



Hyrox WOD 2

For Time 15m Sled Pull - 250m Ski - 250m Row 15m Sled Pull - 500m Ski - 500m Row 15m Sled Pull - 750m Ski - 750m Row 15m Sled Pull - 1000m Ski - 1000m Row (record the weight of the sled) - alter distances if you need to depending on your available time

coach-avatar Liam Hunn

15+ years experience. Strength and conditioning coach who's transformed 1000s of lives. Founder and Gym owner of Superhero Fitness Ltd. where he dedicates his time programming and coaching.

Don't just dream, JOIN THE TEAM

Waiting, wondering, hoping wont get you anywhere. If you want to be better and get somewhere successful, you need to take action. This programme provides you the tools, can you execute....

Get Hyrox - Smash PBs + Compete like an Elite
Hyrox - Smash PBs + Compete like an Elite