New

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.

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Build Endurance and Strength:
Establish a solid foundation in the initial weeks to prepare your body for the rigors of HYROX.
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Enhance HYROX Skills:
Improve your technique and efficiency in key HYROX movements like sled pushes, burpee broad jumps, and farmers carries.
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Maximize Performance:
Peak your fitness and skill levels in the final weeks, ensuring you’re at your best for competition day.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 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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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

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

Tuesday
Week 1 Day 3

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

Wednesday
Week 1 Day 4

A

Swimming

1 x 30:00

B

yoga

1 x 20:00

Thursday
Week 1 Day 5

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

Friday
Week 1 Day 6

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)

Saturday
Week 2 Day 0

A

yoga for flex

1 x 20:00

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Join Us Today!

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
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FAQs
What equipment do I need?
Our program requires barbells, dumbbells, kettlebells, sleds, sandbags, SkiErgs, rowing machines, and more to ensure comprehensive training.
Is this program suitable for beginners?
Yes! Whether you're a beginner or an experienced athlete, our program is designed to adapt to your fitness level; even is meant for advance athletes beginners are encourage to complete this program with its scaled and Coach support alternatives.
How can I track my progress?
Use the Train Heroic app to monitor your workouts, track progress, and stay motivated with our community support.
The Proof
verified-athlete-avatar 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.""

verified-athlete-avatar 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!""

HYROX 12 weeks advance program