Reinforced Running
Obstacle Course Racing, Functional Fitness, EnduranceTrain specific for one of the most demanding and difficult races on the planet.
This plan will guide you through the stages of a Hyrox so that you get strong enough to beat the stations while getting faster.
You will get 12 weeks of progressive and periodized programming to lead you directly into you next Hyrox event.
Features7 sessions per week
Must use App app to view and log training
Program Training
A
Run
1 x 10:00
Conditioning
B
HYROX PFT
1000m run 50 burpee broad jumps 100 stationary lunges 1000m row 30 Hand Release pushups 100 wall balls (14lbs / 10lbs) Or do a full HYROX SIM
C
Run
1 x 10:00
Prep
A
Speed Drills
Walking Running x 8 each leg Dorisflexion / Plantar Flexion Drill 2 x 10 each side A-skips 2 x 10 m B-skips 2 x 10 m Straight Leg Bounds 2 x 15-20 meter
B
Run
1 x 1
Conditioning
C
Hyrox Sim
1000 m Run 1000 m Ski Erg 1000 m Run 50 m Sled Push 1000 m Run 1000 m Sled Pull 1000 m Run 80 m Burpee Broad 1000 m Run 1000 m Row 1000 m Run 200 m Farmers Walk 1000 m Run 100 m Walking Lunge 1000 m Run 100 Wall Balls
D
Run
1 x 10:00
A
Run
1 x 30:00 @ 6
B
Rowing
1 x 30:00
Conditioning
A
Warm - Up (E)
5 x Diaphram Strech 10 x Warrior Lunge with Twist (5 each side) 10 x Inch Worm 10 x Scap Push-up 10 x Bird Dog 10 x Glute Rainbow 2 Rounds 20 Air Squats 10 Burpees 5 Broad Jumps
B1
Pallof Press
3 x 8
B2
Dead Bug
C
Back Squat
5, 5, MAX @ 65, 75, 85 %
D1
Push Press
3 x 8
D2
Chin-Up
_ , _ , MAX
E
Sled Push
3, 6, 6 @ MAX, _ , _ lb
Conditioning
F
Hyrox EMOTM
16 min EMOTM Min 1: 12/15 Cal Row Min 2: 8-10 Burpee Broad Jumps Min 3: 12/15 Call Row Min 4: 15-18 Wall Balls (heavier than comp weight if possible) The goal is to have 15 seconds of rest after each minute. Adjust your reps to ensure you have a short rest going into the next minute.
A
Run
1 x 1
B
Hill Sprint
6 x 0:10
C
Run
1 x 2
Conditioning
A
Warm - Up (E)
5 x Diaphram Strech 10 x Warrior Lunge with Twist (5 each side) 10 x Inch Worm 10 x Scap Push-up 10 x Bird Dog 10 x Glute Rainbow 2 Rounds 20 Air Squats 10 Burpees 5 Broad Jumps
B1
Bird Dog
3 x 8
B2
7/3 Repeaters
3 x 1
C1
Deadlift
5, 5, MAX @ 65, 75, 85 %
C2
Dip
10, 10, MAX
D
Split Squat
3 x 10
E1
Toes to Bar
2 x 15
E2
DB Floor Press
2 x 15
F
Sled Pull with Rope
3, 6, 6, 6 @ MAX, _ , _ , _ lb
G
Body Weight Squat Hold
1 x 1:15
A
Run
1 x 20:00 @ 6
B
Rowing
1 x 20:00
A
Rowing
1 x 2000
Conditioning
B
2km Row
Perform a 2k Row. Hit it hard!!!
C
Rowing
1 x 20:00
Hyrox Long Aerobic 1.1
A
AMRAP 90 mins @ easy pace 1 mile Run 1500m Row 3 Rounds 50 m Farmers Walk 15 Burpee Broad Jumps Continue at an easy pace for desired time.
Training for Hyrox is tricky. It's hard to know what is going to translate on race day. This coaching program will give you the accountability you need to keep you on track and will give you peace of mind with your training.
Get Hyrox 12-Week Training Plan 2022
