Meg Jacoby's Hyrox Training
Reinforced Running
Endurance, Functional Fitness, Obstacle Course Racing, Strength & ConditioningHyrox 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.
A
Rowing
1 x 2000
Conditioning
B
2km Row
Perform a 2k Row. Hit it hard!!!
C
Rowing
1 x 0:10
A
Cable Crunch
3 x 8
B
Plyo Lunge
2 x 20
C
Conventional 2" Block Pull
_ , _ , 3 @ _ , _ , MAX lb
D
Broad Jump
10 x 2
E
Wide Stance Box Squat 12"
3 x 4
F
Good Morning
5 x 4
G
Nordic Curl
4 x 5
H
Reverse Hyperextension
3 x 15
A1
DB Bench Press
3 x 25
A2
Chest-Supported DB Row
3 x 25
B
Wide Grip Bench
_ , _ , 2 @ _ , _ , MAX lb
C
Barbell Incline Bench Press
3 x 4
D
Banded Tricep Pushdown
6 x 8
E
Close Grip Pull-up
5 x 8
F
Snatch Grip Shrug
4 x 12
Circuit
G
3 Rounds 25 Seated banded Rows 25 Straight Arm Pull-down
A
Run
1 x 45:00
Conditioning
A
Karen
For Time: Wall-ball 150 shots Use HYROX competition weight.
A
Run
1 x 1.5
Conditioning
B
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
C
Fast Reps
4 x 200 @ "Mile" pace - Rest 60 seconds. - working on some efficiency and turnover. Focus on form.
D
Run
1 x 1.5
A
Reverse Hyperextension
2 x 15
B
Broad Jump
1 x 15
C
Banded Box Squat
8 x 2
D
Barbell Deadlift
4 x 6
E
Banded Hamstring Curls
5 x 15
F
Strict Hypers
4 x 10
Conditioning
G
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.
2k Ski
A
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
A1
Straight Arm Pulldown
3 x 15
A2
Medicine Ball Slam
3 x 6
B
Wide Grip Bench
5 x 4
C
Skull Crushers
5 x 15
D
Yates Row
5 x 10
E
Chin-Up
4 x 8
F
DB Lateral Raise
4 x 25
G
Banded Tricep Pushdown
1 x 120
Circuit
H
3 Rounds 15 x Shrugs 15 x DB Curls 20 x Seated Banded Pace Pulls
Conditioning
A
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
B
Wall Balls
1 x 5:00
C
Sled Push
1 x 5:00
A
Run
1 x 90:00
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
Being great at Hyrox takes hard work. This program exists to help athletes be great.
Get Meg Jacoby's Hyrox Training
