Hyrox Prep
Modern Athlete Strength Systems
OtherWhether you're toeing the line for your first Hyrox or hunting a new PR, this 10-week program builds the exact engine the race demands - the strength to power through the events, the conditioning to keep running when your legs are smoked, and the ability to hold it all together station to station.
It's built to drop in exactly 10 weeks out from your race. We train hard and peak your fitness in Week 8, then shift into a deliberate taper - shedding accumulated fatigue while you keep every ounce of strength and conditioning you've built. The result is you don't just arrive fit, you arrive fresh and ready to peak when it counts.
Every session is delivered through the app with progressive programming that ramps your running, strength, and work capacity in the right order, at the right time. You just open the app and train. We handle the plan.
Follow it as written and you'll show up on race day fitter, faster, and fully recovered - ready for your next PR.
Prep
A
Ruck/Run Warm-Up
5 Mins General Prep - Bike, Row, Jog, Jump Rope, Etc -Then- Leg Swings - 5 Each (EA) Leg (Front/Back/Left/Right) Single Leg Glute Activation - 10 EA Adductor Walk Out - 10 EA Iron Cross - 10 EA A-Skip - 20m Backwards Skip to Hip Opener - 20m ACFT Push-Up - 10 Squat Jump - 10
B
Run
1 x 10:00
C
Run
6 x 800
D
Run
1 x 10:00
Recovery
E
Conditioning Cool-Down
2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds
A
Split Squat ISO w/ Active Foot
2 x 0:45
B
Glute Bridge Foam Roller Hold
2 x 0:45
C
Single Leg Standing Iso Hold
2 x 1:30
Prep
A
Warm-Up 1
General Warm-Up (3 Minutes) Run/Row/Bike/Jump Rope Dynamic Warm-Up (3 Minutes) Banded Good Morning - 10 Rotational Scoop Throw - 10 (Each Side) DB Side Bend - 10 (Each Side) Dynamic Flexibility/Mobility (3 Minutes) Back Roll to Reach - 5 90/90 Hips - 5 (Each Side) Side Plank w/ Reach & Rotation - 5 (Each Side) Banded Pass Through - 10 Each of these blocks are completed AMRAP style. For instance - if you run through the Dynamic Warm-Up in 2 minutes, then start over until your clock hits the 3 minute mark. This is designed to be around 10 total minutes given you will have transition time between movements.
B1
Clean Pull
3 x 5
B2
Half Kneeling T-Spine Rotation Against Wall
3 x 5
C1
Back Squat
3 x 5
C2
TKE
3 x 10
D1
Landmine Push Press
3 x 8
D2
Prone Y Raise
3 x 12
E1
Staggered Stance RDL
3 x 8
E2
Pendlay Row
3 x 10
12 Minute METCON
F
Hyrox METCON 1
This circuit is designed to familiarize yourself with the specific Hyrox events. Complete as many rounds as possible (AMRAP) 12 minutes. Ski ERG - 200m Sled Pull - 50m (Competition Weight) Burpee Broad Jumps - 50m Sandbag Lunges - 50m (Competition Weight)
Recovery
G
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
Prep
A
Ruck/Run Warm-Up
5 Mins General Prep - Bike, Row, Jog, Jump Rope, Etc -Then- Leg Swings - 5 Each (EA) Leg (Front/Back/Left/Right) Single Leg Glute Activation - 10 EA Adductor Walk Out - 10 EA Iron Cross - 10 EA A-Skip - 20m Backwards Skip to Hip Opener - 20m ACFT Push-Up - 10 Squat Jump - 10
B
Run
1 x 50:00
Recovery
C
Post-Conditioning Cool Down
Hamstring to Ankle Rock - x10 (Each Side) Couch Stretch - 20-30 Seconds (Repeat 2-3 Times) Pigeon Stretch - 20-30 Seconds (Repeat 2-3 Times) Rib Roll - x5 (Each Side)
A
Split Squat ISO w/ Active Foot
2 x 0:45
B
Glute Bridge Foam Roller Hold
2 x 0:45
C
Single Leg Standing Iso Hold
2 x 1:30
Prep
A
Ruck/Run Warm-Up
5 Mins General Prep - Bike, Row, Jog, Jump Rope, Etc -Then- Leg Swings - 5 Each (EA) Leg (Front/Back/Left/Right) Single Leg Glute Activation - 10 EA Adductor Walk Out - 10 EA Iron Cross - 10 EA A-Skip - 20m Backwards Skip to Hip Opener - 20m ACFT Push-Up - 10 Squat Jump - 10
B
Run
1 x 5:00
C
Run
10:00, 3:00, 10:00, 3:00, 10:00, 3:00
D
Run
1 x 5:00
Recovery
E
Conditioning Cool-Down
2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds
Prep
A
Warm-Up 1
General Warm-Up (3 Minutes) Run/Row/Bike/Jump Rope Dynamic Warm-Up (3 Minutes) Banded Good Morning - 10 Rotational Scoop Throw - 10 (Each Side) DB Side Bend - 10 (Each Side) Dynamic Flexibility/Mobility (3 Minutes) Back Roll to Reach - 5 90/90 Hips - 5 (Each Side) Side Plank w/ Reach & Rotation - 5 (Each Side) Banded Pass Through - 10 Each of these blocks are completed AMRAP style. For instance - if you run through the Dynamic Warm-Up in 2 minutes, then start over until your clock hits the 3 minute mark. This is designed to be around 10 total minutes given you will have transition time between movements.
B1
Hang Clean
3 x 5
B2
Frog stretch
3 x 0:30
C1
Deadlift
3 x 5
C2
Cuban Press
3 x 10
D1
Close Grip Incline Press
3 x 8
D2
Bat Wings
3 x 0:30
E1
Bulgarian Split Squat
3 x 8
E2
Pull Up
3 x 6
12 Minute METCON
F
Hyrox METCON 2
This circuit is designed to familiarize yourself with the specific Hyrox events. Complete as many rounds as possible (AMRAP) 12 minutes. Rower - 200m Sled Push - 50m (Competition Weight) Farmers Carry - 50 (Heavier than Competition Weight) Wall Balls/Thrusters - 15 (Competition Weight)
Recovery
G
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
Prep
A
Ruck/Run Warm-Up
5 Mins General Prep - Bike, Row, Jog, Jump Rope, Etc -Then- Leg Swings - 5 Each (EA) Leg (Front/Back/Left/Right) Single Leg Glute Activation - 10 EA Adductor Walk Out - 10 EA Iron Cross - 10 EA A-Skip - 20m Backwards Skip to Hip Opener - 20m ACFT Push-Up - 10 Squat Jump - 10
B
Run
1 x 65:00
Recovery
C
Run Cooldown
I really want to target foam rolling the legs and feet. Feel free to hit other spots that you feel need some work. Lacrosse Ball Foot Rolls 2x30s ea Calf Foam Roll 2x30s ea Hamstring Foam Roll 2x30s ea IT Band 2x30s ea Quad 2x30s ea
Modern Athlete
The leader in performance on demand - training athletes capable of performing anytime, anywhere. All coaches come equipped with the highest levels of advanced degrees and certifications (CSCS, TSAC-F).
You come with the work ethic - we come with the plan. All that there's left to do is start training.
Get Hyrox Prep
