HYROX 12 weeks advance program
PARADOX performance
Functional Fitness, Functional Training, Bodybuilding, Obstacle Course Racing, Tactical / Military, Custom ProgrammingTransform 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.
A
dynamic warm up
1 x 10:00
B
Deadlift
6 x 5 @ 50, 60, 70, 70, 70, 70 %
C
Back Squat
10, 10, 5, 5, 5, 5 @ 60, 65, 70, 70, 70, 70 %
D
Pull-Up
4 x 12
E
Plank
3 x 1:00
Prep
A
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.
B
Bench Press
4 x 12 @ 60, 70, 70, 70 %
C
Incline DB Bench Press
3 x 10
D
Tricep Pushdown
3 x 12
E
Dip
3 x 12
A
leg warm up
1 x 10:00
B
Sled Push
4 x 30
C
Sled Drag
4 x 30
D1
Burpee Broad Jump
4 x 20
D2
Farmers carry
4 x 100
E
yoga for flex
1 x 20:00
A
Swimming
1 x 30:00
B
yoga
1 x 20:00
A
dynamic warm up
1 x 10:00
B
Bent Over Row
4 x 12
C
Lat Pulldown
3 x 10
D
DB Bicep Curls
3 x 12
E
Hammer Curl
3 x 15
F
Static Stretch
1 x 10:00
A
HYROX Warm up
1 x 90
HYROX Simulation
B
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)
A
yoga for flex
1 x 20:00
Sign Up Now! Ready to push your limits and master new skills? Claim your spot in our HYROX Prep Program today. Don’t wait—start your journey to becoming a HYROX champion now!
Get HYROX 12 weeks advance program
Alex M.
HYROX Athlete
Verified Athlete""I never thought I could improve so much in just 12 weeks. This program has transformed my training and prepared me for HYROX like nothing else.""
Jamie L
HYROX Athlete
Verified Athlete""From strength training to skill development, every aspect of this program is top-notch. I feel more confident and ready to tackle HYROX!""
