HYROX Functional strength
PARADOX performance
Are you a CrossFit or functional fitness enthusiast ready to dominate your next HYROX race? This revolutionary 12-week training program expertly blends Olympic Lifting strength, CrossFit conditioning, and precise HYROX-specific training to skyrocket your performance and crush your goals!
Warm-Up: (5-10 min)
A
General mobility flow PVC Snatch drills Air squats: 3 sets x 15 reps lunges to Downward Dog: 3 sets x 10 reps
B
Back Squat
4 x 8 @ 7
C
Strict Press
4 x 8 @ 7
D
block power snatches
4 x 3 @ 6, 6, 7, 7
E
Snatch Pull + Hang Squat Snatch + Overhead Squat
5 x 1 @ 7
Conditioning (HYROX Prep): (For time)
F
800m Run 50 Wall Balls (20/14 lbs) 40 Calories Ski Erg 30 Burpee Broad Jumps 20 Calories Assault Bike 10 Devil Press (35/20 lbs DB) Goal: Maintain consistent pacing
Warm-Up: (5-8 min)
A
Mobility for shoulders/chest Band pull-aparts: 3 x 15 Light jogging: 5 min easy pace
B
30 Degree Incline DB Bench Press
12, 12, 10, 10 @ 8
C
Bent Over DB Row
12, 12, 10, 10 @ 8
D
DB Arnold Press
3 x 12 @ 7
E
Lat Pulldown
3 x 12 @ 8
F1
Barbell Bicep Curl
3 x 15
F2
Tricep Rope Pulldowns
3 x 15
G
400 m Sprint
@ 7, 7, 7, 8, 8, 8
Warm-Up: (5-10 min)
A
Barbell drills for clean & jerk Hip, knee, and ankle mobility
B
Power Clean + Push Jerk
5 x 4 @ 7
C
clean pull+hang clean+jerk
5 x 1 @ 7, 7, 7, 8, 8
D
Barbell Deadlift
4 x 6 @ 7
E
Front Squat
3 x 8 @ 7
HYROX Conditioning WOD: (AMRAP 15 minutes)
F
250m Row 10 Sandbag Lunges (50/30 lbs) 10 Hand Release Push-Ups 10 Box Step Overs (24"/20") Goal: Steady, consistent pacing throughout Target RPE: 7-8
A
Rowing
1 x 40:00 @ 50 %
B
Swimming
1 x 40:00
C
Pose Running
1 x 40:00
Warm-Up: (5-10 min)
A
Full-body mobility & dynamic stretching 3 Rounds: 10 Air Squats, 10 Hollow Rocks, 10 Lunges (Bodyweight)
Functional Strength/Skill:
B
(3 rounds, not for time, controlled movement, quality reps) Ring Dips: 10-15 reps Goblet Squats: 12 reps (moderate load) Strict Pull-ups: 8-10 reps (scale with bands as needed)
CrossFit Style HYROX Metcon (For Time):
C
1 Mile Run Then 4 Rounds of: 15 Thrusters (95/65 lbs) 15 Calories Assault Bike 15 KB Swings (24/16 kg) 15 Burpees Finish with: 1 Mile Run Goal: Consistent but challenging pace Target RPE: 8-9
EMOM 40 minutes (10 rounds of each):
A
Minute 1: 15 Calorie Row (easy-moderate) Minute 2: 40-second Plank Hold Minute 3: 15 Calorie Ski Erg (easy-moderate) Minute 4: 20 Alternating Step-ups (box height moderate, no weight) RPE: 6-7 (aerobic, conversational) Goal: Steady, aerobic, low-impact training.
Join the ranks of elite athletes who are already seeing phenomenal results. Sign up today and commit to becoming your strongest, fastest, and fittest self.
Get HYROX Functional strength
Pedro Tirado
Head Coach
Verified Athlete"it have been a game changer I got ripped and consistent doing this slight change on the program"
