HYROX 10 WEEK PEAKING PROGRAM

8-10 MIN EASY RUN LEG SWINGS X 10/SIDE LATERAL LEG SWINGS X 10/SIDE HEEL KICKS X 10/SIDE

HEEL WALKS X 10M TOE WALKS X 10M A-MARCH X 10M A-SKIP X 10M B-SKIP X 10M X 3 ROUNDS

400M @ desired race pace 90 secs rest x 8 rounds If you're not sure of desired 1km race pace then aim for 10-15/km secs faster than your 10km pace

Deficit Deadlift

5, 5, MAX @ 70, 75, 80 %

Push Press

5, 5, MAX @ 70, 75, 80 %

Front Squat

5, 5, MAX @ 70, 75, 80 %

Pendlay Row

3 x 6

Hanging Knee Raise

3 x 12

Min 1) 10-15 cal Ski Min 2) 8-10 Burpee Broad Jump Min 3) 20 x Wall Balls @ Race Weight

2KM SKI MOBILITY AS NEEDED

60 secs @ "Threshold" 20 secs rest x 12 rounds For threshold pace aim for a pace you could hold for at least 2km. REST 5 MINS AFTER THE 12 ROUNDS

30 SECS MAX EFFORT 60 SECS REST X 3

Warm-up: 2km at easy pace 12 x 2:30 mins @ Threshold Pace 40 secs rest Cool Down: 2km easy pace

Back Squat

3 x 10 @ 55 %

Chin-Ups

3 x MAX

DB Walking Lunge

3 x 20

DB Bench Press

3 x MAX

DB Romanian Deadlift

3 x 12

IN 5 MINS SLED PUSH X 12.5M @ race weight SLED PULL X 12.5M @ race weight MAX UNBROKEN WALL BALLS (rest begins as soon as you have to break on wall balls)

5 MINUTES AT EACH STATION SKI X 1000M SLED PUSH X 50M @ RACE WEIGHT SLED PULL X 50M @ RACE WEIGHT BURPEE BROAD JUMPS X 80M ROW X 1000M FARMER'S CARRY X 200M @ RACE WEIGHT SANDBAG WALKING LUNGES X 100M @ RACE WEIGHT WALL BALLS X 100/75 @ RACE WEIGHT