New

HYROX advance Vol.2

PARADOX performance

Functional Training, Functional Fitness, Bodybuilding, Adventure Race

Coach

Pedro Tirado

HYROX Advance Prep Vol. 2 – Your Elite 12-Week Roadmap to Dominating Race Day

Ready to take your HYROX performance from good to world-class? HYROX Advance Prep Vol. 2 is the next-level training program designed for serious competitors who refuse to settle for “just finishing.” Over the course of 12 transformative weeks, you’ll integrate the perfect blend of pacing mastery, bodybuilding fundamentals, and high-intensity functional fitness sessions—all strategically sequenced to build unshakeable endurance, explosive strength, and the confidence to push harder than ever before.

$45

Get HYROX advance Vol.2

What You’ll Gain:

Razor-Sharp Pacing Skills: Learn to control your tempo under fatigue, ensuring you’ll never gas out mid-event. A Stronger, Fitter Physique: Incorporate targeted bodybuilding movements to enhance muscle balance, increase power output, and reduce injury risk—giving you that extra edge on game day. Elite-Level Conditioning.

Why Choose Vol. 2?

This program isn’t for beginners. It’s crafted for the competitor who is ready to break through plateaus, refine every performance variable, and showcase their highest potential. We’ve meticulously designed each week so you’ll peak at the perfect moment—stronger, faster, and more mentally prepared than ever before.

Evolve into Extraordinary.

If you’re ready to rewrite your HYROX story, this 12-week blueprint will deliver the results you crave. Take the guesswork out of your training and step onto the course knowing that every bead of sweat has been earned for one purpose: to dominate.

What’s another benefit?

Heightened mental toughness, ensuring you stay focused and drive through every challenging moment on race 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.

Equipment

Required

Full gym equipment

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

dynamic warm up

3 x 5

Bodyweight Step-Up

3 x 10

Scapular Push-ups

3 x 10

Back Squat

5, 5, 8, 10, 10, 12

Front Squat

5, 5, 8, 10, 10, 12

Standing Arnold Press

8, 8, 10, 10, 10 @ 50 lb

Seated Military Press

4 x 8

Barbell Upright Row

3 x 15

Conditioning

Initial HYROX test

AMRAP of 30 minutes 1k run 1000m ski 1k run Sled push 80m

Monday

Week 1 Day 2

Band Pull-Apart

3 x 6

Pull-Up

3 x 6

Incline DB Bench Press

15, 12, 12, 10, 10

1-Arm DB Row

15, 12, 12, 10, 10

DB Bench Press

5 x 8

Lat Pulldown

4 x 12

Hyperextension

3 x 12

Dip

3 x MAX

Treadmill Work

1 x 30:00

Tuesday

Week 1 Day 3

dynamic warm up

3 x 5

Leg Extension

3 x 12

Front Squat

4 x 10

Deadlift

8, 10, 10, 10, 10

DB Lunges

3 x 10

seated calf raises

4 x 12

Calf Raise

3 x 10

Barbell Bicep Curl

3 x 12

DB Overhead Tricep Extension

3 x 12

Alternating DB Hammer Curl

3 x 15

Tricep Rope Pulldowns

3 x 15

hanging leg raise

4 x 15

cable crunch

4 x 20

KB Russian Twist

4 x 20

BOSU Plank

4 x 1:00

EMOM every 5 minutes for 30 minutes (6 sets)

EMOM every 5 minutes for 30 minutes (6rounds) round 1: 1K run round 2: max Meters Biker erg Round 3: 1K run round 4: 1000M row Round 5: 1K run Round 6: Max wall balls

Wednesday

Week 1 Day 4

morning yoga

1 x 30:00

Thursday

Week 1 Day 5

Dynamic Activation

3 x 5

Leg Extension

3 x 12

Back Squat

5 x 10