The PT Studio - Ruth Pottinger, Bsc Hons, ASCC
Functional Fitness8 Week Base Building Hyrox Plan for the gym.
Are you still a few months away from your 1st Hyrox Event?? If so jump on this 8 week plan to help build a base.
Get started with this x 2 Gym Sessions per week. This plan is specifically designed so that you can still continue with other activities you do and/or add extra running to your week. We are far enough away to be less specific.
The base programme is split over 2 sessions
Session 1 focuses on strength & strength endurance giant sets, rowing and running supersets and Mini AMRAPs.
Session 2 focuses on By ins and outs of various running distances with conditioning circuit in the middle
Build your base so when you get to the specifics your body is stronger and you are fitter
2 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Circuit warm up
Warm - up. 4mins of any CV followed by x 5 each side Greatest Stretch x 5 Deep squat holds x 5 inch worm shoulder taps x 10 each side bridge
B
Box Jump
3 x 5
C1
Run
2 x 500
C2
Rowing
2 x 500
D1
DB Bench Press
3 x 14
D2
Seated Row
3 x 14
D3
Split Squat
3 x 14
Circuit
E
15min AMRAP x 1min Run x 10 DB Thrusters x 30sec Marching on the Spot Holding Heavy DB x 10 E/S Mountain Climber planks x 5 burpees
Prep
A
Circuit warm up
Warm - up 4mins of any CV followed by x 5 each side Greatest Stretch x 5 Deep squat holds x 5 inch worm shoulder taps x 10 KB/DB RDL x 10 Bird Dog
B
Run
1 x 1500
Circuit
C
3-5 Rounds x Pull -ups @ RPE 7 (3 reps left in the tank) (use suspension trainer or underneath a bar to make it easier) x 10 DB step ups x 10 Push - ups x 20 KB Swings (DB swing if no KB available) x 20 Lateral Raise x 250m Rower
D
Run
1 x 1500
E
Side Plank
2 x 30
