Reinforced Running

Coach
Rich Ryan

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.

Features
7 sessions per week
Must use App app to view and log training
Program Training
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No More Second Guessing
Clear direction to ensure you make progress doing the right movements at the right intensity.
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Improve your Strength & Speed for HYROX
These methods have proven athletes not only get faster and stronger. You know longer need to choose.
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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.
Features
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Programming 7 days per week
Daily workouts with specific directions that will systematically help you improve your HYROX performance.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Through an app, your coach and team will push you harder, know you better, and keep you going longer.
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Sample Week
Week 1 of 12-week program
Sunday
Hyrox Threshold 1.1

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

Monday
Easy Run and Row 

A

Run

1 x 40:00 @ 6

Monday
Ski Threshold 

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**

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
Threshold 12 x 2 mins

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

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.

FAQs
How is V2 different from V1?
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.
How do I know if this program is right for me?
I recommend you have at least a year of 6+ hours of hard training per week. There are no advanced skills in the program that would deter someone from being able to do the work, but the workload is high and should be accounted for when you begin the program. This is not a beginner program.
Will this program help my running?
Yes - There is a heavy emphasis on running, particularly learning your running threshold. The first several weeks will help you improve your endurance and your ability to pace. I have found that athletes improve their running performance quickly with these workouts.
Will this program help my strength?
Yes - there are dedicated workouts proven to improve your key compound lifts, which will translate to you crushing the sleds, lunges, and wall balls.
Do I need all of the Hyrox equipment?
The short answer is no. You can modify most movements, but if you genuinely want to improve as a Hyrox athlete, you should find a way to get to all the equipment.
Hyrox 12-Week Training Plan 2023