Hyrox 12 Week Training Program
Anchor Down Training
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.
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
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
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
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
Prep
A
Running Prep
3 rounds of: 10 knee hugs 10 Butt kicks each leg 10 Pogos 3 Inchworms
B
Run
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.
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.
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