New

12 WEEK HYROX PLAN

Chris McKeegan PT

Coach
Chris McKeegan

This is a 12 week Hyrox plan aimed at people who are looking to do their first Hyrox. Ideal for beginners or people looking to get into Functional Training

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Become Hyrox ready in 12 weeks
Not only will you be primed from your first Hyrox but your overall fitness will massively improve
Features
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Programming 5 days per week
A mixture of strength training, functional movements and Hyrox specific exercises
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Because spreadsheets suck
Equipment
Required
Basically everything you need for a Hyrox, a squat rack, a barbe
Recommended
A banging playlist full of 80's metal & 90's gangsta rap
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Run

1 x 3.1

B1

Sit-up

1 x 25

B2

Superman

1 x 25

B3

Flutter Kick

1 x 25

Monday
Week 1 Day 2

A

Back Squat

5 x 15 @ 7

B

Bench Press

5 x 15 @ 7

C

Pull-Up

5 x MAX

Tuesday
Week 1 Day 3

A

Rowing

5 x 500

B

Wall Balls

4 x 25

C

Farmers carry

4 x 1:00

Wednesday
Week 1 Day 4

A

Deadlift

5 x 15 @ 7

B

Shoulder Press

5 x 15 @ 7

C

Plyo Push-Up

5 x 15

Thursday
Week 1 Day 5

GEORGE

A

FOR TIME 1000 m Run, then 5 Rounds 20 Squats 20 Burpees 20 Sit Ups 20 Push Ups, then 1000 m Run

B

Plank

3 x 0:45

Coach
coach-avatar Chris McKeegan

British Powerlifting Champion who has also competed in multiple Hyrox's and has a blue belt in Brazilian Jiujitsu

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GET YOUR 12 WEEK PLAN TODAY

And get ready to conquer your first Hyrox

Get 12 WEEK HYROX PLAN
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The Proof
verified-athlete-avatar Mike Ball

Hyrox London Olympia 24

Verified Athlete

"Chris really got me ready for my first Hyrox, he got my strength up and prepped for all the work stations"

verified-athlete-avatar Claire Henson

Hyrox Malaga 24

Verified Athlete

"I never though I would of done a Hyrox but Chris got me there and I'll definitely use him again when I do the next one"

verified-athlete-avatar Gemma Hill

Hyrox London Excel 23 & Olympia 24

Verified Athlete

"Top stuff, I'm off to do my first Pro in Birmingham thank to Chris"

12 WEEK HYROX PLAN