12 Week Hyrox Program
Zach Powell Fitness
Functional Fitness, Functional TrainingA lot of athletes train hard and still don’t get better. They bounce between tough workouts, mix everything together, and hope something sticks. It feels productive, but there’s no clear progression, no intent behind the fatigue, and no confidence that it will actually carry over to race day.
This program is different. It’s not a random collection of “compromised running” workouts or long circuits dressed up as HYROX training. Every session has a purpose. Strength and endurance are trained deliberately, not mashed together for the sake of suffering. Running quality matters. Strength work is built to support performance, not just make you tired. Intensity is used when it serves a goal, not as a default setting.
The result is an athlete who doesn’t just survive the race. You know your paces. You understand how fatigue affects your running. You’ve practiced executing under stress. By race day, nothing feels unfamiliar, and that confidence comes from structure, not hype.
A
Run
1 x 30:00 @ 6
A1
Med Ball Sit Up
3 x 8
A2
Pogo Jump
3 x 20
B
Back Squat
3 x 5 @ 7
C
Overhead Press
3 x 5 @ 7
D
Romanian Deadlift
2 x 6 @ 6
E
Farmers carry
4 x 100
A
Run
1 x 30:00 @ 4
B
Burpee
1 x 50
A
Sled Push
4 x 25
B
Sled Pull
4 x 25
C
Sandbag Lunge
2 x 50
D1
SkiErg
5 x 3:00 @ 6
D2
Rowing
5 x 3:00 @ 6
A
Run
1 x 45:00 @ 5
Coach Zach
With over a decade in the industry, Zach coaches people who don’t shy away from effort, but are frustrated by the nonsense they see online. They’ve tried random workouts and “just go harder” advice, and it’s left them second guessing whether their training is actually moving them forward. If you’re looking for clarity and confidence built through intelligent training, Zach is the coach for you.
If you’re willing to train with intent, respect effort levels, and let fitness build the way it’s supposed to, this will work. Not because it’s flashy, but because it’s structured and repeatable. Show up. Execute the plan. When race day comes, you won’t b
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