EDA Hyrox Doubles Prep
Everyday Athlete (EDA)
Functional Fitness, Functional TrainingUnlock Your Full Potential with the 'Everyday Athlete' Hyrox Pairs Program
Ready to perform your best at Hyrox competition while balancing the demands of everyday life?
At Everyday Athlete, we understand that life doesn’t slow down for fitness goals. That’s why our 16-week Hyrox Pairs Program is built to fit into the busy lives of athletes over 30. We offer a proven strength and conditioning plan that improves your performance in the Hyrox competition without overwhelming your schedule.
Whether you’re new to the sport or looking to level up your game, our program is designed to optimize endurance, power, and agility, helping you build strength and speed for the competition while keeping your life on track.
Why This Program Works:
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Tailored for Busy Athletes: You’re juggling work, family, and everything in between. Our program is designed to work around your life, not disrupt it. Expect time-efficient, high-impact workouts that maximize results without burnout.
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Progressive and Structured: Over 16 weeks, we build your strength and endurance systematically, ensuring steady progress so that you peak at the right time. You’ll have a clear plan, week by week, to help you become competition-ready.
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Hyrox-Specific Training: Every workout is focused on improving your performance in the Hyrox Pairs competition. From power endurance to the specific movements required for the event, you’ll be ready to conquer every station with confidence.
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For Athletes Over 30: We know that strength and conditioning for athletes over 30 requires a thoughtful approach. This program considers your need for recovery, mobility, and injury prevention, ensuring that your training is sustainable long-term.
No More Compromises
You don’t need to choose between your fitness and your life. With Everyday Athlete, you can have both—strength, performance, and balance. Take control of your fitness journey and crush your next Hyrox event.
Are you ready to elevate your performance?
Conditioning
A
Everyday Athlete Warm-Up (1)
2 minutes light cardio (machine of choice or jump rope) 2 Rounds Mini-band lateral walks x5 each side Ankle Mobility x5 each side Plank with banded row x5 each side Squat Jump x5
EDA Hyrox Pairs Circuit 1 Week 1 - 4
B
6 Rounds - YGIG (3 Rounds Each) 10 Push ups 15 Russian Kettlebell Swings 20 Box Jumps or Step ups 400m Run 10 Burpees Note: Each week our objective is to beat our total time to finish the circuit.
Conditioning
A
Everyday Athlete Warm-Up (Conditioning)
2 minutes Cardio machine of choice (or jump rope) 2 Rounds 5 Inchworm to Push-up 10 A-Skip 5/5 Lunge with Rotation 10 Jumping Squat
EDA Hyrox Pairs Core Circuit Week 1 - 4
B
3 Rounds 20 Sit ups 30s Plank 15 Leg Raises - These can also be performed on the floor. Ensure to keep tension throughout movement. No contact with floor and heels. Raise approximately to a 30 degree angle.
C
Run
1 x 30:00
A
Light Jog
1 x 45:00
B
Butterfly Stretch with Hip Mobility
@ 1:00
C
Kneeling Hip Flexor Stretch
@ 1:00
D
Static Hamstring to Quad Stretch
@ 1:00
E
Foam Roll
EDA Hyrox Pairs Circuit 2 Week 1 - 4
A
6 Rounds - YGIG (3 Rounds Each) 10 Deadlifts (Moderate weight -At your 20 Rep Max Weight) 10 Wall Balls 10 Push Press DB or BB (Moderate weight) 250m Row
EDA Hyrox Pairs Circuit 3 Week 1 - 4
A
10 Rounds YGIG Full Rounds (5 Rounds Each) 10 Jumping Squats 10 Cal Ski Erg 15 Box Jumps 200m Sprint
EDA Partner Focus Circuit 1 Week 1 - 4
A
Partner Exercises: Partner 1 runs 400m while partner 2 does Sled Pulls Partner 1 rows 500m while partner 2 does Sled Push Switch after each round Repeat for 4 rounds
Joe Lamb
Coach and seasoned Hyrox competitor. Podium finisher at Hyrox Bristol.
--- Ready to take on the Hyrox challenge and crush it? With the *Everyday Athlete* program, you'll improve your performance, stay balanced, and train smarter. Let’s unlock your full potential—join today and start your 16-week journey! ---
Get EDA Hyrox Doubles Prep
Coach Joe
Hyrox Pairs Podium Finisher
Verified Athlete"Follow the exact program that took me to a 2nd place finish at Hyrox Bristol and brought me a 1:05 at Hyrox London! All whilst being a busy Dad of two!"
