Hyrox - Intermediate
Sam West Fitness
Functional Fitness, Functional Training, Speed, Strength & ConditioningFor athletes with some HYROX or functional fitness background, this programme introduces more structured periodisation. Training ramps up to 4–5 sessions per week, split between aerobic intervals and tempo runs, progressive strength training (with compound lifts like deadlifts and squats), and specific race simulations. Power and speed elements—like sled sprints, burpee broad jumps, and explosive rowing intervals—are introduced to develop race-day intensity. Every 4th week includes a slight deload to manage fatigue and reinforce adaptations. This plan aims to boost both work capacity and muscular endurance across all HYROX stations.
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4 RFT: 500m Row KB Deadlifts (53/35lbs or 24/16kgx 2) 20 Wall Balls (14/10lbs or 6/4kg) 100m Farmer Carry (53/35lbs or 24/16kgx 2) NOTES Pay attention to pace on row, stay consistent KB Deadlifts should be able to be done in 1 set Wall balls should be unbroken Go heavier on Farmer Carry if desired
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45-60 Min Run Finish with 6 x 20 Second Strides NOTES Conversational Pace During strides, start slow and build to sprint effort for the last 6-10 steps
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4 RFT: 50ft/12.5m Sled Push - AHAP 400m Run 15 Headcutters (53/35lbs or 24/16kg) NOTES AHAP = As heavy as possible Option to modify Headcutters to Wall Balls or Goblet Squats as needed
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4x Goblet Squat x 20 DB Bench Press x 15 Ring/TRX Rows x Failure Max Bike Sprint x 30 sec 1:30 Minutes Rest 4x Split Squats x 10 Each Leg DB Shoulder Press x 15 DB Curls x 12 Each 200m Loaded Carry (100m Front Rack/100m Farmer Carry) NOTES This is for quality, not for time Choose weights where the last 3 reps are very challenging If unable to do chin ups, do TRX or Ring Rows Movements are meant to be done one after the other with minimal rest. Rest 90 seconds after each round On the loaded carry, use the same weight for both. Hold KBs or DBs in front rack position for the first 100m, then switch to a farmer carry hold for the second 100m Rest as needed throughout
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For Time: 3 Rounds 800m-400m-200m Run 30-20-10 Alt DB Snatch Goblet Squat Goblet Lunge 50ft/12.5m Sled Push after each round NOTES Workout is 3 rounds total, with descending reps each round (Sled Push remains the same throughout) Round 1: 800m Run and 30 reps of each mvmt Round 2: 400m Run and 20 reps of each mvmt Round 3: 200m Run and 10 reps of each mvmt
Sam West
Hyrox World Championship qualifier in both Singles and Doubles categories for 2 years running I have helped 100+hyrox competitors using my 3-pillar approach coaching method to level up - get faster, stronger, and smarter using the same strategy I used to place 57th in the recent Hyrox World Championships.
Using the same strategy I used to place 57th in the recent Hyrox World Championships, you get the proven strategies that helped beginners and pros smash their goals!
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