HYROX 12 weeks advance program

PARADOX performance

Functional Fitness, Functional Training, Bodybuilding, Obstacle Course Racing, Tactical / Military, Custom Programming

Coach

PEDRO TIRADO

Transform Your Training, Conquer HYROX Are you ready to take your fitness to the next level? Our comprehensive 12-week HYROX Prep Program is designed to build your endurance, enhance your strength, and master the HYROX-specific skills you need to dominate the competition. Whether you're a seasoned competitor or a first-time participant, this program will prepare you to conquer HYROX with confidence and power. Structured Phases: Our program is divided into three distinct phases—Foundation, Build, and Peak—ensuring gradual and effective progression in your training. Hybrid Training Approach: Combine strength training, bodybuilding, cardio, and HYROX-specific skills for a well-rounded fitness foundation. Dynamic Workouts:Experience a variety of workout formats including EMOM (Every Minute on the Minute) and AMRAP (As Many Rounds As Possible) to test and improve your skills under pressure. Active Recovery:Balanced with recovery days to help you stay injury-free and optimize your performance. Expert Guidance:Detailed instructions and video demonstrations for each exercise to ensure proper form and maximize your results.

$30

Get HYROX 12 weeks advance program

Build Endurance and Strength:

Establish a solid foundation in the initial weeks to prepare your body for the rigors of HYROX.

Enhance HYROX Skills:

Improve your technique and efficiency in key HYROX movements like sled pushes, burpee broad jumps, and farmers carries.

Maximize Performance:

Peak your fitness and skill levels in the final weeks, ensuring you’re at your best for competition day.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Mental Exercises

Structured mental training exercises to cultivate your inner strength

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through app.

Equipment

Required

Barbell // Weight Plates // Dumbbells // Pull-up Bar // Bench // Squat Rack // Resistance Bands // Cable Machine // Leg Press Machine // Kettlebells // Sled // SkiErg // Rowing Machine // Wall Balls // Plyometric Box // Med Ball/Slamball // Foam Roller // Yoga Mat

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

dynamic warm up

1 x 10:00

Deadlift

6 x 5 @ 50, 60, 70, 70, 70, 70 %

Back Squat

10, 10, 5, 5, 5, 5 @ 60, 65, 70, 70, 70, 70 %

Pull-Up

4 x 12

Plank

3 x 1:00

Sunday

HYROX Running drills

1600 M Run

400 m Sprint

Speed/Agility

200m Sprint

Perform 4X 200m Sprint. rest 1:30 between each set

1600 M Run

Monday

Week 1 Day 2

Prep

warm up

1. **Bike or Rowing Machine (5-10 minutes):** Start with a low-impact cardio machine like a stationary bike or rowing machine. This helps to gently increase heart rate and circulation without putting stress on the knees. 2. **Dynamic Stretching (5 minutes):** - **Leg Swings:** Stand holding onto something for balance, swing one leg forward and back, then side to side. - **Arm Circles:** Loosen up the shoulders and upper body with forward and backward arm circles. 3. **Hip Activation (5 minutes):** - **Glute Bridges:** Lie on your back with feet flat and hip-width apart. Lift hips towards the ceiling, squeezing the glutes. - **Band Walks:** Place a resistance band around your thighs, just above your knees, and walk sideways, keeping tension on the band. 4. **Core Activation (5 minutes):** - **Planks:** Hold a plank position, focusing on a tight core and proper alignment. - **Dead Bugs:** Lie on your back, arms and legs raised, and alternately extend opposite arm and leg, keeping the core engaged. 5. **Joint Mobility Drills (5 minutes):** - **Shoulder Rolls:** Roll your shoulders forward and backward. - **Ankle Circles:** Lift one foot and rotate the ankle in both directions.

Bench Press

4 x 12 @ 60, 70, 70, 70 %

Incline DB Bench Press

3 x 10

Tricep Pushdown

3 x 12

Dip

3 x 12

Tuesday

Week 1 Day 3

leg warm up

1 x 10:00

Sled Push

4 x 30

Sled Drag

4 x 30

Burpee Broad Jump

4 x 20

Farmers carry

4 x 100

yoga for flex

1 x 20:00

Tuesday

HYROX Running drills

1600 M Run

400 m Sprint

Speed/Agility

200m Sprint

Perform 4X 200m Sprint. rest 1:30 between each set

1600 M Run

Wednesday

Week 1 Day 4

Swimming

1 x 30:00

yoga

1 x 20:00

Thursday

Week 1 Day 5

dynamic warm up

1 x 10:00

Bent Over Row

4 x 12

Lat Pulldown

3 x 10

DB Bicep Curls

3 x 12

Hammer Curl

3 x 15

Static Stretch

1 x 10:00

Thursday

HYROX Running drills

1600 M Run

400 m Sprint

Speed/Agility

200m Sprint

Perform 4X 200m Sprint. rest 1:30 between each set

1600 M Run

Friday

Week 1 Day 6

HYROX Warm up

1 x 90

HYROX Simulation

1k Run 1000m SkiErg 1k Run 50m Sled Push (moderate weight) 1k Run 50m Sled Pull (moderate weight) 1k Run 80m Burpee Broad Jump 1k Run 100m Farmers Carry (moderate weight) 1k Run 100m Sandbag Lunges (moderate weight) 1k Run 100 Wall Balls (20/14 lbs)

Saturday

Week 2 Day 0

yoga for flex

1 x 20:00

Coach