Meg Jacoby's Advanced Hyrox Training

Reinforced Running

Endurance, Functional Fitness, Obstacle Course Racing, Strength & Conditioning

Coaches

Meg Jacoby and Rich Ryan

Hyrox takes strength, endurance, and speed.

The concept is simple, but programming for high-level performance has proven complicated. Most athletes are repeatedly humbled.

**But Meg Jacoby is not like most athletes. **

Meg was familiar with the concept of Hybrid Racing before there was no name or competition.

So when she stepped to the start line, she had the fitness from over a decade of hard work.

Meg also knows how to develop rock-hard mental toughness through program design.

Through her training, Meg learned how to develop incredible fitness with an unbreakable spirit.

All she needed was some specific direction and sharpening.

it was a perfect match when Meg linked up with DEKAFIT Champion Hyrox Elite Rich Ryan.

The two developed a program that helped Meg reach some of the highest performances Hyrox has ever seen.

As a coach, Rich has a proven record of developing effective programs that allow athletes to compete at the highest level.

This program is tested and proven to work.

But it's not for everyone.

This program is hard, progressive, and built for athletes who want to work hard and perform well.

Join us if you are up for the challenge.

$89

Get Meg Jacoby's Advanced Hyrox Training

Progressive Race Specific workouts designed and tested by two of the best Hybrid Athletes in the World.

Built for Hyrox athletes

High-Frequency training built to meet the demands of Hyrox. The athletes will develop a higher aerobic capacity while boosting Hyrox-specific strength and resilience through volume.

Proven workouts and progression

Each day is designed to help raise your fitness ceiling and systematically lead you to peak fitness for Hyrox.

Challenging workouts test your grit.

Hyrox is hard - so are these workouts. Some workouts are built to help you develop mental toughness. Hyrox is as much mental as it is physical. This program will take care of both for you.

Features

Programming 7 days per week

Daily strength, conditioning, and skill training created for the high level Hyrox athlete.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Interactive app that helps you track your progress overtime and connects you to like-minded athletes.

Equipment

Required

Barbell, heavy weights, sleds, rower or ski (both preferred).

Recommended

All Hyrox Equipment

Sample Week

Week 1 of 16-week program

Sunday

2k Row Benchmark

Rowing

1 x 2000

Conditioning

2km Row

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

Rowing

1 x 0:10

Sunday

MJC Max Lower 1.1

Cable Crunch

3 x 8

Plyo Lunge

2 x 20

Conventional 2" Block Pull

_ , _ , 3 @ _ , _ , MAX lb

Broad Jump

10 x 2

Wide Stance Box Squat 12"

3 x 4

Good Morning

5 x 4

Nordic Curl

4 x 5

Reverse Hyperextension

3 x 15

Sunday

Explanation

Monday

MJC Max Upper 1.1

DB Bench Press

3 x 25

Chest-Supported DB Row

3 x 25

Wide Grip Bench

_ , _ , 2 @ _ , _ , MAX lb

Barbell Incline Bench Press

3 x 4

Banded Tricep Pushdown

6 x 8

Close Grip Pull-up

5 x 8

Snatch Grip Shrug

4 x 12

Circuit

3 Rounds 25 Seated banded Rows 25 Straight Arm Pull-down

Monday

Easy Aerobic

Run

1 x 45:00

Tuesday

Wall Ball Benchmark

Conditioning

Karen

For Time: Wall-ball 150 shots Use HYROX competition weight.

Tuesday

Run Threshold 1.1

Run

1 x 1.5

Conditioning

Run Threshold Intervals

6 x 3:00 min @ threshold pace - 40 seconds rest - Pace should feel comfortable but hard. Go easy early during the intervals to feel out a pace, and feel free to cut down the pace as it moves forward. These workouts should feel rough during the second half of the workout.

Conditioning

Fast Reps

4 x 200 @ "Mile" pace - Rest 60 seconds. - working on some efficiency and turnover. Focus on form.

Run

1 x 1.5

Wednesday

MJC Dynamic Lower 1.1

Reverse Hyperextension

2 x 15

Broad Jump

1 x 15

Banded Box Squat

8 x 2

Barbell Deadlift

4 x 6

Banded Hamstring Curls

5 x 15

Strict Hypers

4 x 10

Conditioning

Hyrox EMOT2M

Every minute on the 2nd minute for 32 minutes. Min 1-2: 25-30 Cal Ski Min 3-4: 25-30 Cal Row Min 5-6: 37-50 m Sled Push Min 7-8: 20-25 BBJ - repeat for the duration Goal is to have to 20-25 seconds of rest between movements. Adjust your reps to keep your rest consistent.

Thursday

2k Ski Benchmark

2k Ski

5-10 min easy Aerobic warm-up 3 x 20-second sprints - Rest 1-2 mins 2k SkiErg for time. **pace yourself early and hang on in the back half 2/3s** Log your time. 5-10 mins easy aerobic cool-down

Thursday

MJC Dynamic Upper 1.1

Straight Arm Pulldown

3 x 15

Medicine Ball Slam

3 x 6

Wide Grip Bench

5 x 4

Skull Crushers

5 x 15

Yates Row

5 x 10

Chin-Up

4 x 8

DB Lateral Raise

4 x 25

Banded Tricep Pushdown

1 x 120

Circuit

3 Rounds 15 x Shrugs 15 x DB Curls 20 x Seated Banded Pace Pulls

Friday

MITT

Conditioning

Burpee 150 Threshold

15-20 mins easy run/ski/row Warm-up 5-minute run @ Threshold Pace 50 Burpee Broad Jumps - rest 75 seconds 4-minute run @ Threshold Pace 40 Burpee Broad Jumps - rest 75 seconds 3-minute run @ Threshold Pace 30 Burpee Broad Jumps - rest 75 seconds 2-minute run @ Threshold Pace 20 Burpee Broad Jumps - rest 75 seconds 1-minute run @ Threshold Pace 10 Burpee Broad Jumps - rest 75 seconds

Wall Balls

1 x 5:00

Sled Push

1 x 5:00

Saturday

Long Run

Run

1 x 90:00

Coaches

More from Reinforced Running

Meg Jacoby

Meg is a coach with experience that spans from scholastic to adult athletes. Training and racing for over a decade allowed Meg to develop an elite hybrid training method. - 2nd Hyrox 2023 North American Championships - 3nd Hyrox 2023 European Championships - 2022 DEKAMILE World Record Holder. - DEKAMILE World Champion. PRs: Hyrox: 61:56 DEKAMILE: 19:19 DEKASTRONG: 12:56

Rich Ryan

Rich and has been coaching endurance, strength, and CrossFit for over a decade. He is a pioneer in training for Hyrox and DEKAFT space and has produced top finishers at championship races. - DEKAFIT 2022 World Champion. - 2 place 2022 DEKASTRONG World Championships - 7th Place 20221/2022 Hyrox World Championships PRs DEKAFIT - 28:53 HYROX - 60:25 DEKASTRONG - 11:30

It doesn't happen on accident

Being great at Hyrox takes hard work. This program exists to help athletes be great.

Get Meg Jacoby's Advanced Hyrox Training

FAQs

How many hours a week would you recommend I dedicated to this program?

At minimum you will need 14 hours per week. 15+ hours per week wold be more comfortable, but less is doable.

What if I don't have some equipment.

If are not willing to get access to most Hyrox equipment then this program is not for you. This is for dedicated athletes who are willing to make it happen. Exceptions and movement substitutes can obviously be made for certain areas, but there is a point where you should do the work as written.

How fast should I be at Hyrox for this program?

There is no specific time an athlete should accomplish before coming to this program, but you should have a considerable amount of training experience. Recommended: roughly 5-6 years of training experience as a fitness athlete or competitive team athlete. This is not be good for a beginner.

What makes this "Advanced" compared to other Meg Jacoby programs?

Advanced training is much more demanding. You will have multiple workouts most days of the week. This program is for the dedicated who will prioritize training.