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Mjolnir Hyrox

Mjolnir Strength & Conditioning LLC

Endurance, General Fitness

Coach

Jordan Jacobs

Ready to set your fastest time?

Mjolnir Hyrox attacks all aspects of a successful Hyrox race:

3 days focused on running across various distances and intensities
2 days of event-specific work to make sure you're strong and powerful
1 day of work focused specifically on the Ski Erg and Rower

This program includes 8 weeks of progressively more difficult training and a pre-competition Week 9 to set you up for success!

As an added bonus, upon purchase you'll receive a link to a Google Sheet with Nutrition, Strength, and Cardio calculators to ensure you have all the resources you need to succeed!

$49

Get Mjolnir Hyrox

Be Over Prepared

I've designed this program in such a way that the training is HARDER than what you're likely to experience during a race. Train hard now so you can roll on race day!

A Comprehensive Training Plan

This program includes training specifically for each event/implement so that you're ready to grind through on race day!

Experienced Coaching

I've worked with thousands of athletes, including endurance athletes across multiple sports. This program incorporates the means and methods I've used to help them succeed at a high level.

Features

Experienced Coaching

I've worked with many endurance athletes (and THOUSANDS of athletes in total), so I know how to build fitness capacity and prepare you to compete!

Programming 6 days per week

This program attacks all aspects of Hyrox competition: There are: - 3 run days - 2 strength & event days - 1 day for Ski Erg and Rower work.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

You can always message me with questions!

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Squat Rack // Barbell // Dumbbells // Sleds // Medicine Balls // Ski Erg // Rower // Sandbag

Recommended

Adjustable Bench

Sample Week

Week 1 of 9-week program

Sunday

Week 1 Day 1

Kilometer Intervals

6 x 250 @ 750

Monday

Hyrox HEAVY Gym LIGHT Event

Back Squat

3 x 15 @ 7, 8, 8

Dumbbell (DB) Row

3 x 15 @ 7, 8, 8

Side Plank

3 x 0:30

Clean Grip RDL

3 x 15 @ 7, 8, 8

Weighted Push Up

3 x 8

Plank

3 x 0:45

Sled Push

4 x 16 @ 302.03 kg

Sled Pull

4 x 16 @ 205.03 kg

Burpee Broad Jump

4 x 22

Farmers carry

4 x 61 @ 48.5 kg

Sandbag Lunge

4 x 31 @ 39.68 kg

Wall Balls

4 x 31 @ 11.02 kg

Tuesday

Week 1 Day 3

Hyrox Cross Training (Ski Erg & Rower)

1 x 1000

Wednesday

Week 1 Day 4

Run

4 x 1000

Thursday

Hyrox LIGHT Gym HEAVY Event

Sled Push

4 x 12.5 @ 368.17 kg

Sled Pull

4 x 12.5 @ 249.12 kg

Burpee Broad Jump

4 x 22

Farmers carry

4 x 50 @ 59.52 kg

Sandbag Lunge

4 x 25 @ 48.5 kg

Wall Balls

4 x 25 @ 15.43 kg

Goblet Squat

3 x 15 @ 6, 7, 8

Chest-Supported DB Row

3 x 15 @ 6, 7, 8

Walking Plank

3 x 15

Romanian Deadlift with DB

3 x 15 @ 6, 7, 8

Push-Up

3 x 15

Paloff Press

3 x 15

Friday

Week 1 Day 6

Run

1 x 60:00

Coach

More from Mjolnir Strength & Conditioning LLC

Jordan Jacobs

Coach Jacobs has a BS in Exercise Science, an MS in Exercise Physiology, and is CSCS and USAW Level 2 certified. He has 18 years of experience as a collegiate Strength & Conditioning Coach and more than 20 years "under the bar". He's worked with literally thousands of athletes and has helped them win championships at the conference, NCAA Regional, and NCAA National level.

9 Weeks to Your Best Race!

This program will guide your training to enable you to compete in Hyrox to the best of your ability! Get started today!

Get Mjolnir Hyrox

FAQs

Who is this program for?

This program is for athletes who have a solid conditioning base and want to be better than before.

Do I need EVERY SINGLE piece of equipment listed?

While it's certainly recommended to have all the equipment necessary to train for Hyrox, I'm always happy to help you find workarounds if needed!

This will be my first Hyrox. Is this program for me?

This program will help physically prepare you to compete in Hyrox. There is a significant focus on the events so that you have an opportunity to familiarize yourself and build capacity during them. You put in the effort and recover well and this program will help get you across the finish line!

Why aren't the Event training weights different than in competition?

The combinations of loads and distances were chosen to make sure your training is harder than your race so you can be sure to have a "little extra" in the tank on race day.