Hyrox Training Plan: 12 Weeks to Confidence and Competition
TTG
General FitnessHyrox is not just a race; it’s a test of strength, endurance, and resilience. With 8 x 1km runs and 8 functional fitness stations, it exposes weaknesses in athletes who aren’t prepared for the unique demands of the competition.
This 12-week guided training program is built for the intermediate athlete preparing for their first Hyrox. Whether you’re aiming to simply finish strong, or to set a benchmark time that makes you proud, this plan provides a proven roadmap to get you there.
Why This Program Works: Race-Specific Design: Every session mirrors the demands of Hyrox; running under fatigue, heavy sled work, burpees, lunges, wall balls, and more. Structured Progression: Split into 3 phases; Base Building, Intensity Building, and Competition Prep, the program ensures steady improvement without burnout. Smart Weekly Flow: Balances running, strength, Hyrox-specific circuits, and recovery days so you arrive fresh, sharp, and confident. Coach-Led Guidance: Every session comes with “Coach’s Instructions”, clear direction on why the workout matters and how to execute it effectively. Proven in Competition: Developed by experienced coaches who have prepared athletes across endurance, strength, and hybrid competitions.
Who It’s For:
- Athletes tackling their first Hyrox who want to feel fully prepared.
- Intermediate runners or CrossFit-style athletes wanting to transition to hybrid racing.
- Coaches looking for a plug-and-play system to guide their clients with confidence.
What You’ll Gain:
- The endurance to cover 8km of running without falling apart.
- The strength to move sleds, carries, and lunges with efficiency.
- The pacing strategy to stay calm, controlled, and competitive.
- The confidence to walk into race day knowing exactly what to expect.
A
Run
6 x 400
A
BB Bench Press
4 x 6
B
BB Bent Over Row
4 x 6
C
BB Push Press
4 x 6
D
BB Curls
3 x 12
E
Dips
3 x 12
A1
RowErg
2 x 1000
A2
Wallballs
2 x 50
A3
KB Farmers Carry
2 x 100
A4
Run
2 x 1000
A
Run
1 x 5000
A
BB Back Squat
4 x 8
B
BB Deadlift
4 x 8
C
BB Walking Lunges
4 x 8
D
BB Hip Thrusts
3 x 15
E
Standing BB Calf Raises
3 x 15
Recovery
A
Foam Rolling Hip Muscles
Spend time releasing the major muscles of the hip to keep your hip muscles healthy and functional. When completing this, ensure your focus is on spending as much time as necessary to achieve symmetry on both sides.
B
SkiErg
@ 20:00
A1
Run
2 x 1000
A2
Sled Push
2 x 50
A3
Sled Pull
2 x 50
A4
Burpee Broad Jump
2 x 80
A
Run
1 x 6000
A
Wallballs
1 x 100
Yoga or a Walk and Light Stretching
A
On your Recovery Days, it’s crucial to allow your body to recover from the intense training sessions throughout the week. Recovery is where growth happens. During rest, your muscles repair, adapt, and grow stronger while your nervous system resets and prepares for the upcoming week’s training.
Josh
Josh is a performance coach with over a decade of experience helping athletes and everyday gym-goers reach their physical potential. Known for his precise programming and ability to simplify complex training concepts, Josh blends strength, conditioning, and movement quality to create athletes who perform and feel their best.
