New

Hyrox 12 Week Training Program

Anchor Down Training

Coach
Ryan Tewksbury

This program has been tested on doubles and singles athletes to compete at Hyrox. You need an ever evolving aerobic base and a solid foundation of strength endurance. Take the guessing out of what to do in preparation for race day and follow a proven program that will prepare you for the event. Rather than just give you a list of exercises and workouts to do, I teach you the fundamentals of the sport and how to progress throughout the 12 weeks.

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Aerobic Capacity
Build an aerobic base that prepares you for efforts longer than an hour.
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Strength Endurance
Build a strong foundation and muscle tissue throughout the 12 weeks. Where you will gain lean muscle mass.
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Learn A New Sport
This sport is growing every event and you can be on the forefront of a new sport that is fun to be apart of whether you are looking to have fun or be competitive.
Features
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Access to your coaches
Access to me for questions via the app messaging.
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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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
Take the guessing out of your weekly workouts and follow a real program that prepares you and teaches you how to train.
Equipment
Required
Barbelll // Kettlebells // Dumbbells // Plyo Box // Med Ball // Sandbag // Sled // Ski Erg // Concept 2 Rower // Assault Runner // Assault Bike // Treadmill
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Sample Week
Week 1 of 13-week program
Sunday
Aerobic Capacity

Warm-Up:

A

3 rounds of: 1 minute of rowing 10 Air squats 10 Pogo jumps

Aerobic Capacity

B

30 minute AMRAP: 40 cal bike 400m run - preferably on the assault runner

Monday
Deadlift/Hinge/Squat/Sled Push

A1

Bird Dog

3 x 10

A2

Paloff Press Cable Machine

3 x 20

A3

Lateral Med Ball Throw

3 x 12

B

Trap Bar Deadlift

3 x 5

C1

DB Romanian Deadlift

12, 10, 8

C2

Bulgarian Split Squat

12, 10, 8

D

Sled Push

4 x 100

Tuesday
Aerobic Capacity

Warm-Up:

A

5 minute bike erg then, 10 instep lunges 10 Bird dogs each leg 5 Jefferson curls

Aerobic Capacity:

B

45 minute AMRAP: 500m run 15 burpee broad jumps

Wednesday
Active Recovery
Thursday
Squat/Press/Bench/Sled Pull

Prep

A

Hyrox Warm-Up 1

3 rounds of: 10 wall balls 10 burpees 5 inchworms 1 minute of rowing

B1

Med Ball Deadbug

4 x 12

B2

Plank

C

Back Squat

3 x 5

D

DB Shoulder Press

12, 10, 8

E

Incline DB Bench Press

F

Sled Rope Pull - Hyrox

4 x 25

G

KB Calf Raises

Friday
Outdoor Run

Prep

A

Running Prep

3 rounds of: 10 knee hugs 10 Butt kicks each leg 10 Pogos 3 Inchworms

B

Run

Coach
coach-avatar Ryan Tewksbury

Certified personal trainer and strength and conditioning coach. I've spent the last 2 years studying Hyrox and programming for a few everyday athletes. My primary focus is functional based training with 1 on 1 clients in person. I know and understand the adequate volume needed to prepare for a Hyrox comp without over training.

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Join The Effort

Try something new and exciting out of your comfort zone and overcome strong efforts in the gym. Do it for yourself and get selfish about your goals. Let's start training.

Get Hyrox 12 Week Training Program
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Hyrox 12 Week Training Program