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Hyrox Prep Plan

The Movement HQ Inc.

Coach
Justin Kim

You've put in time at the gym. Now it's time to put it to the test. This 8-week HYROX prep program is built for athletes who already have a foundation of strength and fitness — and are ready to channel it into race-ready performance.

You'll train the way HYROX demands: running combined with functional work, building the specific endurance, strength, and pacing strategy needed to move efficiently through all eight stations. Expect sled work, kettlebell carries, rowing, ski erg intervals, and loaded lunges — progressively structured so you peak on race day, not before it.

Eight weeks. Eight stations. One race. Let's get to work.

$20
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Race-Specific Training
Every session is built around the exact demands of HYROX, so you're not just getting fit — you're getting race-ready across all eight stations.
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Progressive Structure
The program builds week by week, peaking at the right time so you arrive on race day fresh, confident, and at your best — not burned out.
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Leverage Your Existing Fitness
Designed for athletes with a gym base, this program fast-tracks your transition from general strength and conditioning into HYROX performance without starting from scratch.
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Conquer Your Weak Stations
Targeted work on the race's most demanding stations — sled push, sandbag lunges, and wall balls — so nothing on the course catches you off guard.
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Run Stronger, Last Longer
Running-specific conditioning is woven throughout, training your body to maintain pace and power through all 8km, even when the stations have already taken their toll.
Features
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Programming 3 days per week
Your 3 days of training each week includes one day of skills, one day of running and one combined day, to best prepare you for race day.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you committed, all through an app.
Equipment
Required
All the same equipment required for a Hyrox race
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 - Skills

Circuit

A

On the minute x 20 (5 rounds) 1 - 100m SkiErg 2 - (10m) Sled push / pull back* 3 - 5 Burpee broad jump 4 - 30m Farmer's carry* Complete the prescribed work in each interval, rest during whatever time you have remaining in your minute, then move on to the next movement. Cycle through for 5 rounds in total (20 minutes) *use the weight for your division

Circuit

B

2 Rounds for time: 500m RowErg 50m Sandbag lunge* 25 Wall-ball* *use the weight for your division

Tuesday
Week 1 - Running

A

Running

3 x 1000

Thursday
Week 1 - Skill + Running

Circuit

A

For time: 400m Run 400m SkiErg 400m Run 15m Sled push* 15m Sled pull* 400m Run 30m Burpee broad jump *use the weight for your division

Coach
More from The Movement HQ Inc.
coach-avatar Justin Kim

With over a decade in strength & conditioning, rehab, and athletic development, Justin has coached everyone from youth athletes to Olympians—and even a few future NFL and NHL athletes. Combining his background with his several years experience working alongside renowned research scientists, expert clinicians and experts in the industry.

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The Only Question Is: Are You Ready?

Eight weeks of focused training stands between you and the finish line. You've built the foundation — now it's time to put it to the test. The work starts now.

Get Hyrox Prep Plan
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FAQs
Who is this program designed for?
This program is built for athletes who already have a solid gym foundation — think regular strength training, some cardio, and familiarity with functional movements. If you're brand new to exercise, this may not be the right starting point, but if you've been training consistently, this is for you.
Do I need access to HYROX-specific equipment?
You'll get the most out of the program with access to a SkiErg, rowing machine, sled, and kettlebells. Most functional fitness or CrossFit-style gyms carry this equipment. Substitutions are provided where possible, but training on the actual kit will best prepare you for race day.
How many days per week does the program require?
The program is structured around 3 training days per week, easily integrated into your current training. Sessions range from 20 to 60 minutes depending on the week, day and training phase.
Can I run this program if my race is less than 8 weeks away?
The program is specifically designed as an 8-week block for best results. Starting with less time means missing key progressive phases, which could leave you underprepared or overtrained heading into race day.
Will this program improve my running?
Absolutely. Running conditioning is built into every week of the program, with a specific focus on maintaining pace under fatigue — which is exactly what HYROX demands after each station.

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