Ambition Training and Nutrition
HYROX training isn’t about doing more workouts — it’s about doing the right ones. I built this program for people who want structure, clarity, and training that actually prepares them for race day.
The focus is on building strength that carries over, improving your engine, and staying durable under fatigue. Each week is intentionally laid out so strength and conditioning support each other, with progression built in so you’re not guessing or burning out.
This program is for athletes who want to train with purpose, move well, and show up to the start line feeling prepared — whether it’s your first HYROX or you’re chasing a better performance.
What you’ll get:
- 5 days per week of structured training (2 lower, 2 upper, 1 full body)
- Strength and conditioning that actually complement each other
- Clear progression week to week
- An emphasis on movement quality, pacing, and durability
- Ongoing coach messaging support
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Running Warm-Up
1 Mile run - 5 minutes 20 walking lunges with overhead reach 20 side to side rocking lunge 20 leg swings (fwd/back/lateral) 20 steps toe walking 20 steps heel walking 50ft skips forward and backward
Hyrox PFT
B
1000m Run (outdoor or treadmill at 2% incline) 50 Burpee Broad Jumps (3 feet) 100 Stationary Lunges (Fully Extended) 1000m Row 30 Push Up (Hand Release) 100 Wallballs (6kg male / 4 kg female)
Hyrox Express
A
Reps: 30-25-20-15-10 Push Ups Sandbag or DB Deadlift Sandbag or DB Hang Clean Sandbag or DB Shoulder to Overhead (S2OH)
Prep
A
Running Warm-Up
1 Mile run - 5 minutes 20 walking lunges with overhead reach 20 side to side rocking lunge 20 leg swings (fwd/back/lateral) 20 steps toe walking 20 steps heel walking 50ft skips forward and backward
B
Run
1 x 40:00
A1
Good Morning
2 x 15
A2
Monster Walks
2 x 15
A3
Banded Lateral Walk
2 x 15
A4
Inchworm Push-Up
2 x 5
A5
Glute Bridge
2 x 10
B
Deadlift
12, 10, 8, 6 @ 60, 65, 70, 70 %
Hyrox 4 Min AMRAP's
C
6 Rounds: 4:00 on/2:00 off 400m Run DB Front Squat (20-35lb DB's) Burpees --> Max reps in remaining time. - Rest-
Fartlek/Tempo Run
A
Nice and easy 20 minute Fartlek Run. Do a 3-5 minute jog for warm up prior to this! I usually pick an outdoor loop I like to freely run and change pace so I still circle back home. If on the TM, its easier to change pace. Fartlek Intervals: 1:00 min Easy pace into 1:00 minute hard pace 2:00 min Easy pace into 2:00 minute hard pace 3:00 min Easy pace into 3:00 minute hard pace 2:00 min Easy pace into 2:00 minute hard pace 1:00 min Easy pace into 1:00 minute hard pace (Should hit 18 minutes total work) - 2 minute cool down jog Record distance and rate your perceived exertion in the comments. On scale of 1-10 how hard was this run?
A1
1600 M Run
1 x 1
A2
Run-Specific Warm-Up
A3
Heroic Warm-up
B
Burpee
1 x 50
C1
Front Rack Reverse Lunge
4 x 20
C2
DB Thruster
4 x 15
D1
High Plank Drag
4 x 10
D2
400 m Sprint
E
Burpee
1 x 50
