8 Week Hyrox Program - 5 Days Per Week Program

❓ **What are Levels?** Levels are a staple component of our training programs. We use them to tailor every program to your abilities so you have a challenging, consistent target. Level 3 (or 4 when included) is our most challenging level the one at which we write all of the workouts initially. From there, levels 2 and 1 and linearly adjusted to reduce volume, load or difficulty so that all individuals can be met with a similar intensity for the day.

How do I know my Hyrox running pace? For most people, it is going to be around their 10K-Half Marathon pace. It is going to be 8km of running in a Hyrox and a large portion of the running is going to be with aerobic and muscular fatigue.

Can I do the AM and PM Sessions all at once? Absolutely! We understand that not everyone has the flexibility to fit in two sessions during the day. Both sessions can be stacked on each other!

Why would we strength train for a Hyrox event? Hyrox is predominantly testing endurance capacity, but developing specific strength allows for higher power output and increased resiliency. The Hyrox race is very demanding on the body, which is why we find it necessary to keep specific strength to mitigate injury risk.

Is there a running progression in this program? Yes! We are heavily focused on building running capacity in different domains, with our main focus on becoming comfortable at goal race pace. Our progression is focused on producing repeated output at target rae pace while minimizing recovery. We also incorporate speed work, hill strides, and tempo runs to make sure that we are tapping into different paces and energy systems.

How do I know my Hyrox running pace? For most people, it is going to be around their 10K-Half Marathon pace. It is going to be 8km of running in a Hyrox and a large portion of the running is going to be with aerobic and muscular fatigue.

At the EMOM Company, we love the clock and use it to measure capacity and pacing. Day 1 will be the first day of Hyrox-Specific Metabolic Conditioning. These days will be a mixture of movement combinations that you will see at your race!

Day 2 is a volume day, where the focus is getting time under the legs at lower intensities to build your aerobic base. For most, the Hyrox Race is 60-75 minutes at a threshold effort so it is very valuable to become accustomed to longer durations at lower intensities. Tuesday's training will be done at a Zone 2 effort, which can be best estimated through Rate Of Perceived Exertion (RPE). At a Zone 2 effort, you should be able to hold a conversation throughout but it should not be something that you want to do the entire time, if that makes sense! The progression will simply be based on duration, as we will gradually build time on the bike and the run until Week 6, which will be our highest volume week before we start to taper.

Day 3 will include two sessions: one being a running session and the second being a strength session. Week 1 will include testing, such as your 5000m time trial, which will be used to guide pacing in interval workouts. Wednesdays are all about building the two distinct domains of a Hyrox Race - strength and speed. Most of our running intervals are focused on building efficiency at your goal hyrox pace, which is going to be around your half marathon pace for most people. If you can become a better runner while increasing full body strength, your Hyrox performance is inevitably going to improve.

Between days 3 and 4 (on Thursday for most who follow the plan beginning on Monday) there should be a mandatory rest day in order to recover and prepare for the weekend training!

Day 4 will be a double session, similar to Day 3. This day includes a Zone 2 Run and a strength/power development session. The Zone 2 run should be at the same effort is Tuesday’s and the progression will be total duration of the run. For the strength and power session, Friday will include a variety of power development tools, which may include Olympic lifts, sleds, and other tools!

Day 5 is the BIG DAY. This is ultimately going to be the day where we look to put the pieces of the puzzle together. These workouts are going to be very Hyrox-specific, serving as our second metabolic conditioning piece of the week. This session will be longer than Day 1, and it is ultimately being built up into a Hyrox simulation in Week 6, which will be our last big workout of the prep. Saturday's are a great opportunity to simulate the race as much as you can. Try to figure out all of the variable that allow you to perform your best on Saturday. Sleep, nutrition, and mindset are critical for any sports performance!

**Level 3** On a 30:00 running clock: 0:00-8:00: 8:00 Alternating EMOM Min 1: 20/16 Calorie Ski Min 2: 15 Burpees Rest until 10:00, then: On The 10:00: 8:00 Alternating EMOM Min 1: 20/16 Calorie Row Min 2: 8/side Double Kettlebell Reverse Lunge, 2x53/35LB Rest until 20:00, then: On The 20:00: 8:00 Alternating EMOM Min 1: 200m Run Min 2: 20 Wall Balls, 20/14LB, 10/9' Target --- **Level 2** On a 30:00 running clock: 0:00-8:00: 8:00 Alternating EMOM Min 1: 15/12 Calorie Ski Min 2: 12 Burpees Rest until 10:00, then: On The 10:00: 8:00 Alternating EMOM Min 1: 15/12 Calorie Row Min 2: 8/side Double Kettlebell Reverse Lunge, 2x53/35LB Rest until 20:00, then: On The 20:00: 8:00 Alternating EMOM Min 1: 200m Run Min 2: 15 Wall Balls, 20/14LB, 10/9' Target --- **Level 1** On a 30:00 running clock: 0:00-8:00: 8:00 Alternating EMOM Min 1: 12/9 Calorie Ski Min 2 - 10 Burpees Rest until 10:00, then: On The 10:00: 8:00 Alternating EMOM Min 1: 12/9 Calorie Row Min 2: 6/side Double Kettlebell Reverse Lunge, 2x35/26LB Rest until 20:00, then: On The 20:00: 8:00 Alternating EMOM Min 1: 150m Run Min 2: 10 Wall Balls, 20/14LB, 10/9' Target

**Level 3** 4 Rounds For Quality: 20sec Bar Dead Hang 40sec Double Kettlebell Farmer's Hold, 2x70/53LB --- **Level 2** 4 Rounds For Quality: 2 sets. Rest 2:00 between sets. 2 Rounds: 20sec Bar Dead Hang 40sec Double Kettlebell Farmer's Hold, 2x53/35LB --- **Level 1** 4 Rounds For Quality: 2 sets. Rest 2:00 between sets. 2 Rounds: 15sec Bar Dead Hang 30sec Double Kettlebell Farmer's Hold, 2x53/35LB 15sec Rest

75:00 Combined Zone 2 Session 1. Zone 2 Bike 45:00 @ Zone 2 Hear Rate. This can be a spin bike or an outdoor bike. 1. Zone 2 Run 30:00 @ Zone 2 Heart Rate. This can be on a runner or outside.

🏃 **Run Progression** Warm Up: 10:00 Easy Run + Dynamic stretching and preparation + Primer: 400m @ 5K Pace 200m Easy Jog 200m @ Mile Pace + rest 5:00 before beginning time trial - + Main Set (5000m) 5000m Time Trial Notes: Please utilize a track if at all possible for this test so we can have a standardized and repeatable time trial. This will be 12.5 laps around a 400m track. Log Total time, average pace, and average Heart Rate!

1. Strict Weighted Pull-ups First, Over 3-5 jumps, Build To A Heavy 3 rep Weighted Pull-up *note: you may use a dumbbell, vest, or a weight belt with weights strung through the chain. Be sure to log your results somewhere we can re-visit at the end of the program! then, Strict Pull-ups (bodyweight) 3 x AMRAP w/ 2:00 Rest In Between Sets *AMRAP = as many reps as possible. Aim to stay 1-2 reps from failure, however to preserve technique

Dumbbell Bench Press 3 x 20

Barbell Box Squat (right below parallel) 5 x 5 Load Goal: 65-80% Of 1RM

Bulgarian Split Squat 4 x 8/side *You can either use dumbbells or a barbell to load this movement

Core Finisher Russian Twists 8 Rounds: 15sec ON 15ec OFF *You can either use a plate, dumbbell, or medicine ball.

30:00 Run @ Zone 2 Pace Note: This should be right at a conversational pace! The focus of our easy runs is going to build running efficiency and mechanical resilience.

💪 Power Clean 5 Sets: 3 Power Cleans - 80% Of 1RM Power Clean 5 Explosive Box Jumps *Either use a high box or focus on jumping to max height and landing tall on your box. **Rest :10sec between movements, rest 2:00 between sets

Barbell Dimmel Deadlifts 3 x 15, rest 1:30 *Speed focused reps with rapid hip extension

Heavy Sled Push 6 x 10m, rest 1:00 *Build weight each set

Heavy Sled Pull 6 x 10m, rest 1:00 *Build weight each set

**Level 3** For Time: 50 Wall Balls, 20/14lbs, 10/9’ target 50m Burpee Broad Jumps 100m Kettlebell Farmer's Carry, 2x70/53lbs 2000m Run @ 80% Effort 100m Kettlebell Farmer's Carry 50m Burpee Broad Jumps 50 Wall Balls *Push the stations. Use the run as a reset! --- **Level 2** For Time: 40 Wall Balls, 20/14lbs, 10/9’ target 40m Burpee Broad Jumps 100m Kettlebell Farmer's Carry, 2x53/35lbs 2000m Run @80% Effort 100m Kettlebell Farmer's Carry 40m Burpee Broad Jumps 40 Wall Balls *Push the stations. Use the run as a reset! --- **Level 1** For Time: 30 Wall Balls, 20/14lbs, 10/9’ target 30m Burpee Broad Jumps 100m Kettlebell Farmer's Carry, 2x53/35lbs 2000m Run @80% Effort 100m Kettlebell Farmer's Carry 30m Burpee Broad Jumps 30 Wall Balls *Push the stations. Use the run as a reset!