Paragon Hyrox
Paragon Training Methods
This is a 12-week Hyrox program designed by Paragon Training Methods and Hyrox World Champion Athlete Kenny Lyman that will help you get stronger, improve your conditioning, perform your best, and feel great on race day.
You will need a barbell, squat rack, dumbbells, bench, sleds, rower, ski erg, and to be ready to do LOTS of running.
When it comes to Hyrox races, running is the "meat" and the stations are the "potatoes." You'll end up running a total of ~5 miles on race day, and how quickly you finish will primarily depend on your level of cardio and conditioning.
Each week, you'll see 2 full body lift days, 3-4 run days, and multiple options for the running workouts. Our goal with the different running tracks is to help you better cater to your current level of running fitness, as well as how much time you have to workout.
The warm-ups each day will give an opportunity to practice and dial in technique on Hyrox movements, such as row, ski erg, wall balls, etc. In the later weeks of the program, you'll start to see longer Hyrox workouts that will take ~50-60+ minutes.
It's common to see people feeling beat down and burnt out by race day, so we doubled down on doing what we do best at Paragon and thoughtfully programmed training and run volume over the course of the 12 weeks, so you keep training, have fun, and stay injury-free.
Circuit
A
Today is an interval/speed run, which is done at a faster-than-threshold pace designed to improve running economy. These efforts should feel hard but controlled, typically around ~8 on the RPE scale. You should finish each repetition feeling challenged, but confident you could repeat the same pace again without slowing down. --- On running days, there will be 3 different run workouts to choose from: Tracks A, B, & C Track A - lowest mileage option. This is a great entry point for those new to running multiple days per week. Track B - moderate mileage total. If you could step outside and comfortably run a 10k today, and recover just fine from it, this is a good track for you. Track C - highest mileage total. If you could step outside and comfortably run a half marathon today, and recover just fine from it, this is a good track for you. Pick the track that's best for you and stick with it. Mileage and intensity will increase slightly over the course of the 12 weeks, prepping you to run your best on race day.
B
Run
3 x 400
C
Run
4 x 600
D
Run
6 x 600
A
How to Swap Movements
For Completion
Warm-up
B
Hyrox Warmup (1)
**NOTE: click the thumbnail video below to see demos of ALL movements** 2 Rounds: Row 500 meters Alternating DB Sots Press x10 Sled Push x 15 meters This is an opportunity to practice sled push technique, so take advantage of it. Practicing with a heavy sled in the warm up won't diminish your ability to lift heavy in the workout.
C1
Single Leg DB Calf Raise
C2
Decline Weighted Sit-up
D
Barbell Back Squat
E
Strict Barbell Overhead Press
F1
Barbell Single Leg RDL
F2
Strict Pull-ups
G1
EZ or Barbell Preacher Curls
G2
DB Lateral Raises
A
Run
B
Run
C
Run
A
Run
3 x 800
B
Run
3 x 1000
C
Run
4 x 1600
A
How to Swap Movements
For Completion
Hyrox Warm-up (2)
B
**NOTE: click the thumbnail video below to see demos of ALL movements** 2 Rounds: Ski x 500 meters Thoracic Bridge x 10 Burpee Broad Jump x 10 Practice the burpees like you're racing - practice how you land and how you rebound into the next jump.
C1
Half Kneeling Cable Twist
C2
Seated Machine Calf Raises
D
Conventional Deadlift
E
Incline DB Bench Press
F
Walking DB Lunges
G
Bentover Barbell Row
H1
Machine Leg Extensions
H2
Lying Leg Curl
A
Run
B
Run
C
Run
Laurie Christine King (LCK)
LCK is a coach and industry leader with a formal education in Food, Nutrition, Dietetics and 18+ years of coaching experience. She's helped thousands of women take back their power, fall in love their body, and be unapologetically strong, confident, and well-fed.
Bryan Boorstein
Bryan is the programming expert behind our life-changing workouts. With 25+ years of training experience and a passion for nerding out over movement and the latest research studies, Bryan brings an incredibly unique approach to fitness, training, and working out.
Kenny Lyman
Kenny is a longtime nutrition and fitness coach of 10+ years with KLNutrition. He loves hybrid training, has clocked numerous sub-60 minute Hyrox race finishes, and recently competed at the 2025 Hyrox World Championships.
We've changed thousands of lives around the globe with our unique approach to training - and we can't wait to change yours!
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