Reinforced Running
I'm Rich Ryan, an elite athlete, hybrid racing coach, podcast host, and a nerd for fitness and endurance performance.
When I first saw Hyrox, I thought, "This is what I have been waiting for my entire athlete career." I thought I'd be an instant success.
I was wrong.
My first few attempts were humbling.
I went to the lab and got to work, I applied the principles I have learned in my 10+ years as an endurance coach, CrossFit coach, and personal trainer.
I got stronger, better at the movements, and stayed fast. I added 40 lbs to my squat and deadlift and dropped 7 minutes from my time in just over 6 months, going from 1:07:22 to 1:00:35 and a 7th place finish at the Elite World Championships in 2022 and earned 2022 DEKAFIT Elite World Championship.
This is Version two of my Hyrox Program. As I continue to learn about the sport I know the program needs to be upgrades. This program has taken all the principles of the previous program and amplifed them to make sure you get the most out of your training.
The last thing you should know is this program is hard.
But it works.
If you are serious about improving at Hyrox this program will help you.
Features7 sessions per week
Must use App app to view and log training
Program Training
A
Run
1 x 2
Conditioning
B
Hyrox Threshold Repeats
30 min AMRAP 2 min Run @ threshold effort 15 Burpee Broad Jumps - rest 40 seconds 2 min Run @ Threshold effort 100 ft Farmers Walk (Hyrox Weight) - Rest 40 seconds 2 min Run @ Threshold effort 20 Wall Balls (Hyrox weight or heavier) - Rest 40 seconds - Find a pace that is fast but sustainable. It should be slightly faster than the Hyrox race pace but not breakneck. You have short rest, so find a pace you can handle without too much recovery. - Note how many rounds were completed.
C
Run
1 x 2
A
Run
1 x 40:00 @ 6
Conditioning
A
Ski Threshold
5-10 min easy Aerobic warm-up 12 Rounds 60 seconds at "threshold" 20 seconds rest Rest 3-5 mins 3 x 30-second sprints - 60-second rest 5-10 mins easy aerobic cool-down ** Feel out a pace that you can hold with the short rest. Pace will be closer to your 5k/8k effort. Your threshold Ski HR is not the same as your run. You'll need to use RPE to figure out the best pace**
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 Cal 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 1.5
Run Threshold
B
12 x 2 mins @ threshold pace - 40 seconds recovery (local) This pace should feel comfortable but hard, something you could hold for a full hour of racing. The recovery is short so keep that in mind on the early reps.
C
Run
1 x 1.5
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.
