Hyrox Training Plan: Training by Rich Ryan in TrainHeroic

Reinforced Running

Obstacle Course Racing, CrossFit, 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 periodize programming to lead you directly into you next Hyrox event. 

Features
7 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
Most Hyrox Equipment:RowerSkiErg (optional but not mandatory)Wall Ball (competition weight or heavier)SledsKettlebellsBarbell Dumbells
sample week banner image
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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)

C

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

Conditioning

E

80 Grind

5 Rounds 16 Weighted Box Step Over - Single weight (50/30) 16 Alt DB Snatches (#50/30) 16 Burpee Box Jump Overs

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

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.

Hyrox Training Plan