6 Week Hyrox Build - Eagle Strong
Eagle Strong Programming
Functional Fitness**The Eagle Strong Programming: 6-Week Hyrox program is your ultimate training guide to conquer the Hyrox fitness event! Tailored for athletes of all levels, this program is designed to build the strength, endurance, and skill set required to tackle every station of a Hyrox event with confidence and speed. Over six weeks, you’ll train five days a week, with each hour-long session packed with specific movements, conditioning intervals, and strength workouts that mirror Hyrox's unique demands.
Expect progressive workouts targeting key event elements like sled pushes, SkiErg intervals, burpee broad jumps, and Farmers Carries, all paired with tailored running intervals. By the end of the program, you’ll have the power, agility, and stamina needed to perform your best on race day. Join Eagle Strong and step up to your strongest self!****
Day 1: Run Intervals + Functional Conditioning
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Warm-up: 5-10 min light cardio Workout: Run: 6x400m at moderate pace, 1 min rest between each Functional: 3 rounds of 12 Burpee Broad Jumps 15 Wall Balls Cool-down: Stretch 5 min
Day 2: Lower Body Strength + Ski Erg Intro
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Warm-up: 3 rounds of 10 air squats, 10 lunges, 10 push-ups Workout: Strength: 4x10 Back Squats and 4x10 Deadlifts Ski Erg: 3x500m, resting 1 min between each Cool-down: Hip and quad stretches
Day 3: Core and Mobility Recovery
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20 min easy row or bike Core Circuit: 3 rounds of 30-sec planks, Russian twists, mountain climbers
Day 4: Run + Row Combo
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Warm-up: 5 min jog Workout: 800m run, 500m row, repeat 4 rounds Rest 2 min between rounds Cool-down: Stretch, focusing on legs
Day 5: Full Body Strength Circuit
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Warm-up: 5 min light cardio Workout: 4 rounds of 10 Sandbag Lunges (each leg) 15 Wall Balls 30-sec Farmers Carry 10 Kettlebell Swings Cool-down: Full-body stretch
