Superhero Fitness
This programme is for the Hyrox athlete whom possesses the strength already to complete each station.
However, this programme is GREAT to enhance muscular endurance and improve your running pace. If you are not into Hyrox then this is still brilliant if you want to improve your engine and become leaner and achieving fat loss.
Hyrox is made up of 50% running so it makes sense to focus on getting quicker and being able to endure it. This programme is perfect to take yourself to the next level as once you have the strength, it becomes a game of maintain and growing on that but primarily enhancing your cardiorespiratory and muscular endurance to become a greater success at Hyrox.
Features7 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Hyrox Strength Prep
10 x hamstring curls 30m suitcase carry 20 x landmine rotation 10/10 x pallof press 15 x calf raises (add weight to increase load) 2 x rounds
B1
Safety Bar Squat
4 x 12
B2
Strict press - DBs / Seated / Back Support (SHF)
4 x 15
B3
Standing single arm cable row (SHF)
4 x 24
C1
Sled push (SHF)
@ 30
C2
Air runner / Running (NEW)
3 x 150
Conditioning
A
Hyrox Strength Prep 2
6 x reverse nordics 20m band walks 30s long bridge hold 300m ski / row 15 x psoas march (toes up) 2 x rounds
B1
Lat pull down (SHF)
4 x 12
B2
Staggered deadlift (SF)
4 x 20
B3
dBall carry (SHF)
4 x 30
C1
Sled pull (SHF)
@ 30
C2
Air runner / Running (NEW)
3 x 150
A
Air runner / Running (NEW)
1 x 8000
Conditioning
A
Hyrox Strength Prep
10 x hamstring curls 30m suitcase carry 20 x landmine rotation 10/10 x pallof press 15 x calf raises (add weight to increase load) 2 x rounds
B1
Farmers carry (NEW)
4 x 60
B2
Bench Press DBs (SF)
4 x 12
B3
Band KB swings (SHF)
4 x 20
B4
Wall ball (SHF)
4 x 15
Running Intervals
C
10 minutes (30s RUN :30s REST x 10) (Note your 10 x distances for comparing through this programme)
Conditioning
A
Hyrox Strength Prep 2
6 x reverse nordics 20m band walks 30s long bridge hold 300m ski / row 15 x psoas march (toes up) 2 x rounds
B1
Skull crusher DBs (SF)
4 x 10
B2
Step ups - DBs (SHF)
4 x 20
B3
Seated row (SHF)
4 x 10
B4
Side lunge (dumbbell) (SF)
4 x 20
C1
Sled pull (SHF)
@ 7.5
C2
Sled push (SHF)
@ 7.5
C3
Sled pull (SHF)
@ 7.5
C4
Sled push (SHF)
@ 7.5
A
Air runner / Running (NEW)
5 x 400
A
Air runner / Running (NEW)
1 x 8000
