The Blu3Prnt

Coach
Dominic Kuza

Features
1 sessions per week
Must use App app to view and log training
Program Training
$45
Get Hyrox Training Beginner
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Race Elements
Be familiar with all race elements, including proper form and pacing strategies.
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Aerobic Building
Have built a strong aerobic base, functional strength, and mental toughness.
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Build Confidence
Feel confident in managing fatigue and maximizing recovery to peak on race day.
Features
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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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 team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 16-week program
Sunday
Monday: Strength Training (Lower Body Focus)

A

My Dynamic Warmup

B

Pause Back Squat

C

RDL

D1

Reverse Lunges

D2

Hip Thrust

E1

Sled Push

E2

Wall Balls

E3

Run

Monday
Tuesday: Running (Interval Training)

A

My Dynamic Warmup

B

Run

C

Jog

Tuesday
Wednesday: HYROX-Specific Workout

A

My Dynamic Warmup

B1

Burpee

B2

Rowing

B3

DB Farmer's Carry

B4

SkiErg

B5

Sled Pull

Wednesday
Thursday: Strength Training (Upper Body Focus)

A

Barbell Deadlift

B

Seated Cable Row

C1

Barbell Bench Press

C2

Pull-Up

D

Garhammer Raise w/ Yoga Block Between Knees

E1

Assault Bike

E2

SkiErg

E3

Z-Press

Thursday
Friday: Active Recovery or Rest
Friday
Saturday: Running (Long Steady-State Run)

A

My Dynamic Warmup

B

Run

C

Jog

Saturday
Sunday: HYROX Simulation Workout

A

My Dynamic Warmup

Conditioning

B

Hyrox Simulation Step 1

Simulation: Complete the following in sequence Runs At Race Pace Sleds @ Category Weight Rowing Machine @ 6-7 Damper Wall Ball: Men at 12lb (6kg), Women at 9-10lb (4kg) 600m Run Sled Push: 50m 600m Run Sled Pull: 50m 600m Run Burpee Broad Jumps: 20m 600m Run Rowing Machine: 800m 600m Run Wall Balls: 40 reps

Coach
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coach-avatar Dominic Kuza

Hyrox Training Beginner
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