Hyrox Competition Build
Route 3 Health and Performance
Functional Fitness, General FitnessThis 12-week HYROX training program is built to prepare you for more than just the movements - it’s designed to prepare you for the demands of the race.
Rather than turning every workout into another all-out HYROX simulation, this program uses a progressive approach to develop the individual qualities that drive performance: running capacity, aerobic fitness, strength, station efficiency, and the ability to perform under fatigue.
Across 12 weeks, training progresses through intentional phases: Build → Integrate → Race Specific → Sharpen + Taper. You'll begin by developing your engine and strength, then progressively combine those qualities through compromised running, HYROX-specific sessions, race-pace work, and race simulations.
The result? You arrive at race day having built your fitness - not constantly tested it.
Whether you're preparing for your first HYROX or looking to improve your performance, the program gives you the structure, progression, and purpose behind every training day.
A1
Russian KB Swing
3 x 5
A2
Box Jump
3 x 2
B
Back Squat
4 x 5
C
RDL
3 x 8
D1
Bulgarian Split Squat
2 x 10
D2
Nordic Curls
2 x 5
E
Sled Push
3 x 12.5
F
Sled Pull
3 x 12.5
Prep
A
Speed Drills
Walking Running X 8 each leg A-Skips 2 X 10M B-Skips 2 X 10M Straight Leg Bounds 2 X 15-20M Pogo Hops 2 X 20 Single Leg Pogos 2 X 10
B
Run
1 x 10:00
C
Threshold Run
5 x 5:00
D
Run
1 x 10:00
45-70 Minutes
A
Easy Run if running volume is appropriate. Otherwise mixed modality: Run / Bike / Ski / Row / Elliptical / Stair Master You can pick one thing or rotate among a few based on availability. The goal is to build aerobic capacity within the time range.
A1
Push Press
3 x 3
A2
Plyometric Push-ups
3 x 5
B
Bench Press
4 x 5
C
Pull-Up
3 x 8
D1
Barbell Upright Row
3 x 10
D2
Ab Wheel
HYROX Skill Work
E
Pace this and keep it focused on the form and mechanicals rather than speeding through to exhaustion. 3 Rounds: 15 Wallballs at HYROX weight 50M Farmer Carry at HYROX weight 5 Burpee Broad Jumps 2:00 Rest after each round
A
Run
B
Strides
4 x 0:20
HYROX Aerobic Circuit
A
3 Rounds: 1K Run @ conversational/moderate pace 500M Ski 1KM Run 500M Row 20 Walking Lunges - HYROX Weight 20 M Farmer Carry - HYROX weight 15 Wallballs - HYROX weight Rest as needed
Mandi Lora
I’m a strength and conditioning coach with a passion for helping athletes build strength, improve performance, and train with purpose. My approach combines progressive strength training, aerobic development, running, and smart conditioning rather than relying on workouts that simply leave you exhausted.
HYROX rewards more than the ability to work hard. Build the strength, engine, running capacity, and race-specific fitness you need through 12 weeks of purposeful progression. Train with a plan. Trust the process. Show up ready to race.
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