HYROX TREIGN
TREIGN STATION
The Hyrox TREIGN program is a specific 12 week program with the goal of prepping you to take on a Hyrox race and crush it!
The program consists of 3 different phases while integrating a peaking phase to ensure complete race preparedness.
Each week includes 6 days of programming to develop the primary qualities with a a balance of strength and stamina to excel within a Hyrox setting.
A1
Box Squat
8 x 5
A2
Band assisted jump
8 x 2
SLED LADDER
B
Sled Ladder: Set 1: 90lbs x 20 yards rest 30 seconds Set 2: 180lbs x 20 yards rest 30 seconds Set 3: 270lbs x 20 yards rest 30 seconds Set 4: 360lbs for 20 yards rest 30 seconds Set 5: 450lbs for 20 yards rest 30 seconds then go back down in reverse to starting weight and aim to sprint as load gets lighter. Do smaller load increments if needed.
Supplemental
C
x 2 for quality: Hanging Knee Raises x 15 Farmers Carry x 20m @ 2x44kg KB Banded Good Mornings x 15 Banded Seated Rows x 30 (attach rope or handle)
INTERVAL RUN
A
5 min warm up run at easy pace 1000m at a moderate pace, rest 90 sec 400m at fast pace, rest 2 min 800m at moderate pace, rest 90 sec 400m at fast pace, 2 min rest 600m at moderate pace, rest 90 sec 400m at fast pace 5 min Cooldown run or bike at easy pace
BLOCK A
A
3 Rounds of: 10 Barbell Bent over rows @moderate load 10 DB Push Press @moderate load 1 min Row @ 7/8/9 RPE (Improve distance each round) Rest 75-90 sec between rounds Rest 3 min after the last round
BLOCK B
B
3 Rounds of: 8 Single arm KB rows each side 10 Dips or Push ups 1 min Skierg @ 7/8/9 RPE (Improve distance each round) Rest 75-90 sec between rounds Rest 3 min after the last round
BLOCK C
C
Assault Bike 10 x 30/30, 30 sec of work followed by 30 sec of rest. Aim to keep sustained and repeatable watts for each 30 sec segment.
COOLDOWN
D
3 min Box breathing
AEROBIC CAPACITY
A
30 min Easy run with a 30 sec "surge" at the top of each 3rd minute.
A
Chin-Up
8 x 5
B1
One-Arm DB Bench Press
3 x 10
B2
Chest-Supported DB Row
3 x 10
B3
BANDED ROW
3 x 20
P/E
C
5 Rounds at sustainable pace: 5 Burpee broad jumps 10 Cal Ski 15 Cal Row 20m Sled Rope pull @moderate load
Supplemental
D
Bear hug medball carry 3 x 20m Banded Bicep curls 3 x 25 Banded Tricep pushdowns 3 x 25
CAPACITY
A
40 min Assault Bike for max calories, after every 20 Cals perform: 200m Run+20m Farmers carry @moderate load *Goal is to find a threshold pace and stay there
COOLDOWN
B
5 min Easy bike
Reinhard Nel
I've been on my training journey for 20 years and counting. By combining years of knowledge and real world experience with clients I aim to maximize results while keeping it fun and sustainable in the long term. I hope you’re ready to start your TREIGNING journey and that you’ll never look back. I can promise you that it’s one of the best decisions you’ll ever make.
