HYROX VOL 1.
Why Not Performance
Strength & ConditioningThis Hyrox program is here to get you ready to dominate your next Hyrox race. We have captured every single part of the Hyrox race and developed a structured and specific program ready for you to implement straight away. There are countless Hyrox programs out there, the difference? This program has been used to help our very own Chloe qualify for Hyrox World in Chicago. You can have confidence in the fact that this is a tried and tested program with proven results. Sift through the saturated fitness market and allow the professionals to take over your Hyrox program. Let us take you to the next level! Why Not? Price is in USD.
Prep
A
Dynamic Warm Up (Field)
Leg Swings Walking Lunge + OH Reach x 5-10m Hamstring Sweeps x 5-10m Kickbacks x 5-10m Dynamic Knee Pull x 5-10m Piriformis Pull x 5-10m
Running: Intervals
B
300-500m easy warmup jog **record approximate average distance for each interval eg. 115m covered each 20s interval Round 1. 2 x 5 reps @ 20s hard/ 20s rest (2-3min between sets) 5min between rounds Round 2. 2 x 3 reps @ 60s mod/ 60s rest (2-3min between sets) 5 min between rounds Round 3. 1 x 4 reps @ 3min mod/ 1min walk
HYROX BLOCK #1
A
ERG CAPACITY: ROW 3 x 500m (1:1 rest period eg. 2 min to complete - 2min rest) **record time taken for each effort
HYROX BLOCK #2
B
BUY IN - 500m SKIERG ALT EMOM: min 1, 3, 5, 7: sled push x 25m (at comp weight) min 2, 4, 6, 8: sled drag x 25m (at sled push weight) The goal here is to go straight from the ski into the ALT EMOM ( so have a timer handy) An alternating EMOM simply means you will do a sled push x25m in one minute, for example, if it takes you 30sec to do so, you will then have 30seconds rest before the next minute starts. When the next minute starts you will alternate what movement you will be doing and going to the sled drag.
HYROX BLOCK #3
C
WOD FOR TIME! Record the time taken wall balls x 30, 20, 10 @ 75% comp weight farmers carry x 100m @ 75% comp weight
Conditioning
A
dynamic warm up ( General prep)
Leg Swings walking lunge + OH reach x 5-10m Hamstring sweeps x 5-10m kick backs x 5-10m
B1
Kneeling Side Plank - Hip Abduction - Isometric
2 x 5 @ 0:05
B2
ASLR - Banded
2 x 8
B3
Crab Walk - Banded
2 x 10
C
Back Squat (BB)
3 x 6 @ 75 %
D1
Single Leg RDL (Landmine)
3 x 8
D2
Calf Raise (Smith machine)
3 x 8
E
Face Pull - Banded
1 x 15
F1
Shoulder Press (BB)
3 x 6
F2
Pull Up - Pronated
3 x 6
F3
Plank (weighted)
3 x 0:30
run
A
30min active running - record total distance
Conditioning
A
dynamic warm up ( General prep)
Leg Swings walking lunge + OH reach x 5-10m Hamstring sweeps x 5-10m kick backs x 5-10m
B1
Calf Raise - Eccentric
2 x 5
B2
Split Squat Isometric
2 x 0:30
B3
Glute Bridge Adductor Squeeze (Wall-ball)
2 x 3 @ 0:10
C1
Split Squat (BB)
3 x 6
C2
External Rotation - Banded
2 x 15
D1
Step Up (BB)
3 x 8
D2
Chest-Supported DB Row
3 x 8
D3
Hollow Hold (Hands down)
3 x 0:30
WOD
E
Every 4minutes x 5 rounds 1. Row x 200m 2. DB walking lunge x 20m (equivalent comp load) 3. burpee broad jump x 20m
Luke Kissick
ASCA LVL2, Bachelor of Exercise & Sport Science, Australian weightlifting federation power coach LVL 1. My passion is creating a competitive edge for athletes through implementing structured strength and speed programs
Joshua Smith
ASCA LVL 1, 4 Years in the S&C Scene working with national, elite, professional, semi professional and youth athletes. Specialising in speed, power and long term athletic development. My goal is to get you to fufill your athletic potential and give you every chance to succeed.
Why cant you podium at your next Hyrox race? Give yourself every chance possible to be great! Why Not?
Get HYROX VOL 1.
Chloe Daly
World Hyrox Athlete/Field Hockey Athlete
Verified Athlete"As a field hockey athlete transitioning to Hyrox, working with Why Not Performance has been integral part of my Hyrox Journey. Knowing there is purpose behind what I am doing allows me to push harder in my sessions and still keeps me injury free. I know I am ready for my Hyrox Race from doing this!"
