Reinforced Running

Obstacle Course Racing, Functional Fitness, Endurance
Coach
Rich Ryan

Train 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. 

Features
7 sessions per week
Must use App app to view and log training
Program Training
benefit-image-0
No More Second Guesses During Training
Clear direction to ensure you make progress doing the right movements at the right intensity.
benefit-image-1
Improve your Strength and Speed
These methods have proven athletes not only get faster and stronger. You know longer need to choose.
benefit-image-2
Hybrid Workouts That Get Results
You'll get access to the exact workouts used by pro and elite level Hybrid athletes. Learn how to improve your rowing, skiing, running, and how to blend them together to get the results you want.
Equipment
Recommended
Most Hyrox Equipment:RowerSkiErg (optional but not mandatory)Wall Ball (competition weight or heavier)SledsKettlebellsBarbell Dumbells
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
HYROX PFT

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

Sunday
Hyrox Sim

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

Monday
Easy Run and Row 

A

Run

1 x 30:00 @ 6

B

Rowing

1 x 30:00

Tuesday
Hyrox General Strength + Metcon 1.1 

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.

Wednesday
Short Hill Sprints 

A

Run

1 x 1

B

Hill Sprint

6 x 0:10

C

Run

1 x 2

Thursday
Hyrox General Strength 2.1

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

Thursday
Easy Run and Row  (optional)

A

Run

1 x 20:00 @ 6

B

Rowing

1 x 20:00

Friday
2k Row Benchmark

A

Rowing

1 x 2000

Conditioning

B

2km Row

Perform a 2k Row. Hit it hard!!!

C

Rowing

1 x 20:00

Saturday
Hyrox Long Aerobic 

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.

closer-image-1
closer-image-2
Stop second guessing your training and get results

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
closer-image-3
FAQs
How is V1 different from V2?
V2 has more frequency of intensity. I have found that the multiple domains of work included in Hyrox allow athletes to push harder more often, so version two has more high-quality workouts spread through each week. In short - V2 is more aggressive.
Hyrox 12-Week Training Plan 2022