HYROX Hybrid training plan

PARADOX performance

Functional Fitness, Functional Training

Coach

Pedro Tirado

12-Week HYBRID BODYBUILDING & HYROX Training Program 🔥 Build Strength, Power, and Race-Ready Endurance in 12 Weeks! 🔥

This 12-week program is designed to help you develop muscle, increase strength, and improve endurance while preparing for the ultimate HYROX race experience. Combining classic bodybuilding principles with functional HYROX-specific training, this program will push your strength, power, and stamina to the next level.

What You’ll Get: ✅ Progressive Strength Training – Build a strong, athletic physique with heavy compound lifts and muscle-building volume. ✅ HYROX-Specific Workouts – Master sled pushes, farmers carries, wall balls, and burpee broad jumps with race-day precision. ✅ Endurance & Power Conditioning – Improve cardio capacity, pacing strategy, and explosive power for peak race-day performance. ✅ Race Simulations & Strategy – Learn how to pace, recover, and transition efficiently so you're 100% prepared for race day.

Program Breakdown: 🔹 Weeks 1-4: Foundation Phase – Build strength, work capacity, and master movement patterns. 🔹 Weeks 5-8: Strength & Performance Phase – Increase strength & endurance while incorporating HYROX-style intervals. 🔹 Weeks 9-10: Peak Intensity & Testing Phase – Push race pace efforts, lift heavy, and fine-tune performance. 🔹 Weeks 11-12: HYROX-Specific & Tapering – Simulate race conditions, refine efficiency, and taper for peak performance.

$50

Get HYROX Hybrid training plan

Build Muscle & Strength

This program blends bodybuilding principles with functional HYROX training, helping you increase strength, build lean muscle, and improve cardio capacity without sacrificing aesthetics or performance

HYROX-Specific Conditioning

You'll master sled pushes, farmers carries, wall balls, and burpee broad jumps, learning how to pace, transition efficiently, and maintain intensity—so race day feels like second nature.

Peak Performance Without Burnout

Designed with progressive overload, structured deloads, and a race-week taper, this program ensures you hit your peak at the perfect time, avoiding overtraining while maximizing speed, power, and endurance.

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

Equipment

Required

barbell // kb // db // rowing erg // ski erg // sled // running space // resistance bands

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

cable fly

3 x 12

DB Lateral Raise

3 x 12

Barbell Bench Press

12, 10, 8, 6

DB Fly

3 x 15

Overhead Press

4 x 10

DB Lateral Raise

3 x 15

DB Front Raise

3 x 15

Tricep Pushdown

3 x 12

Dip

3 x MAX

Monday

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

Tuesday

Week 1 Day 3

leg warm up

1 x 5:00

dynamic warm up

3 x 5

Rowing

3 x 150

DB Thruster

3 x 5

Band Walks

3 x 10

The Grinder" (30-min AMRAP)

1,000m Row 10 Dumbbell Thrusters (50/35 lbs). 15 Burpees over Dumbbell. 100m Sled Push (moderate weight). Rest 2 minutes, repeat until 30 mins is up.

Wednesday

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

Thursday

Week 1 Day 5

General Warm-Up (4 mins):

3 Rounds: 200m Row 6 Inchworms 10 Bodyweight Good Mornings

Dynamic Stretching (3-4 mins):

Scapular Pull-Ups: 10 reps. Arm Swings: 15 seconds forward/15 seconds backward. Lat Stretch on wall: 20 seconds per side.

Activation (3-4 mins):

Banded Face Pulls: 2 sets x 15 reps. Dumbbell Deadlift Warm-Up: 2 sets x 10 reps (light).

Deadlift

6 x 5 @ 75, _ , _ , _ , _ , _ %

Lat Pulldown

4 x 12

Bent Over DB Row

3 x 10

face pull

3 x 15

Barbell Bicep Curl

3 x 12

Hammer Curl

3 x 12

Cool-Down (8-10 mins):

Child’s Pose with Side Stretch: 20 seconds per side. Seated Spinal Twist: 30 seconds per side. Foam Roll Upper Back & Lats: 1 minute per side.

Friday

Week 1 Day 6

General Warm-Up (4 mins):

General Warm-Up (4 mins): 3 Rounds: 100m Run 8 Air Squats 8 Push-Ups

Mobility Prep (4 mins):

Lizard crawl: 20 seconds per side. World’s Greatest Stretch: 3 reps per side.

Dynamic Activation (4 mins):

Sled Push Practice (light weight): 2 sets x 30m. Box Jump Warm-Up: 2 sets x 8 reps.

The Engine Test (Partner WOD):

800m Run (split evenly or alternate). 50 Wall Balls (20/14 lbs). 50 Box Jumps (24/20"). 50 Kettlebell Swings (53/35 lbs). 800m Row (split evenly). Repeat as many rounds as possible in 40 minutes. individual version : 400m Run (split evenly or alternate). 25 Wall Balls (20/14 lbs). 25 Box Jumps (24/20"). 25 Kettlebell Swings (53/35 lbs). 400m Row (split evenly).

Cool-Down (10 mins)

Standing Forward Fold: 30 seconds. Pigeon Pose: 30 seconds per side. Foam Roll Glutes & Quads: 1 minute each.

Saturday

Week 1 Day 7

Coach