Superhero Fitness
Functional FitnessThis programme is ideal for Hyrox beginners whom are confident with running themselves so want a programme to focus on getting stronger to run and prioritising being able to execute the Hyrox stations.
This programme has been created with 4 x sessions per week lasting 45-60 minutes in duration. Choose 3 or 4 sets within Strength A and Strength B depending on your time availability.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Ski erg (SHF)
@ 1000
A2
Worlds Greatest Stretch (NEW)
1 x 12
A3
Fire hydrant (SF)
1 x 12
B1
Back squat (SHF)
4 x 10
B2
Unstable plank (SF)
4 x 0:30
C1
Lat pull down (SHF)
4 x 10
C2
Strict press - DBs / Seated / Back Support (SHF)
4 x 10
C3
Cable tri push down (NEW)
4 x 10
Finisher - For time
D
25m Sled push (125kg) 50m Farmers carry (2 x 20kg) x 2 30 Wall balls
A1
Rowing (SHF)
@ 1000
A2
Worlds Greatest Stretch (NEW)
1 x 12
A3
Band pull apart (SHF)
1 x 12
B1
Deadlift (SHF)
4 x 10
B2
Push up (SHF)
4 x 10
C1
Bench press (SHF)
4 x 10
C2
RFESS (SHF)
4 x 10
C3
Shrugs (NEW)
4 x 10
AMRAP Finisher
D
As many rounds as possible in 12 minutes: 300m Row 20 Walking Lunges
A1
Air runner / Running (NEW)
@ 1000
A2
Gorilla squats (SF)
1 x 12
A3
Bridge reachover (SF)
1 x 12
B1
Back squat (SHF)
4 x 10
B2
Bicep curls (SHF)
4 x 10
C1
Seated row (SHF)
4 x 10
C2
DB thrusters (NEW)
4 x 12
C3
Box jump (SHF)
4 x 5
Finisher - 15min max reps
D
On a running clock of 15 minutes.... Buy in: 25m Sled pull (75kg) 10 Plate burpees x 3 Wall balls (6kg) = max reps SCORE = total reps of wall balls completed
A1
Rowing (SHF)
@ 1000
A2
Push up toe touch (SHF)
1 x 12
A3
Iron cross (SF)
1 x 12
B1
Romanian Deadlift (SHF)
4 x 10
B2
Unstable plank (SF)
4 x 0:30
C1
Lat pull down (SHF)
4 x 10
C2
Step ups - DBs (SHF)
4 x 16
C3
Front raises (SHF)
4 x 10
Big Finisher - For time
D
Buy in: 500m Ski 40m Sled push (125kg) 30 Forward Lunges 25m Sled push (125kg) 20 Forward Lunges 10m Sled push (125kg) 10 Forward Lunges
