Hyrox - Advanced
Sam West Fitness
Designed for competitive HYROX athletes chasing PBs or podium finishes, this programme involves 5–6 sessions per week with advanced periodisation. Each week includes a mix of lactate threshold runs, VO2 max intervals, heavy lifting cycles (emphasising strength-to-weight ratio), and two race-specific simulation workouts. The plan emphasises movement efficiency under fatigue, with transitions, pacing strategy, and mental resilience work built in. Peaking is carefully timed for race week, with tapering and intensity management in the final two weeks to optimise recovery and performance.
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4 RFT: 500m Row 15 KB Deadlifts (70/53lbs or 32/24kg x 2) 20 Wall Balls (20/14lbs or 9/6kg) 100m Farmer Carry (70/53lbs or 32/24kg x 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 (70/53lbs or 32/24kg) 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 Chin Ups x Failure Max Bike Sprint x 30 sec 90 sec Rest 4x Bulgarian 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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