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DOY HYROX RACE PREP PROGRAM - 10 WEEK

DOY WOD

Strength & Conditioning
Coach
DOY

The DOY HYROX Race Prep Program is a comprehensive 10-week training system designed to prepare you for race day with confidence. Whether you're stepping into your first HYROX event or aiming to set a new personal best, this program develops every quality required to perform at your highest level.

Built by an experienced coach with a background in tactical performance and hybrid training, this program combines proven strength development, endurance training, race-specific conditioning, and intelligent recovery into one structured plan.

What you'll develop: Race-specific strength Running speed and aerobic endurance HYROX work capacity Efficient transitions between running and functional stations Improved pacing and race strategy Greater resilience and recovery Program includes: 10 weeks of structured programming Progressive overload and periodization Strength sessions Running sessions (Zone 2, intervals, tempo) HYROX-specific workouts Functional conditioning Recovery and deload strategies Perfect for: First-time HYROX athletes Intermediate competitors Athletes preparing for Singles, Doubles, or Open events Hybrid athletes looking to improve overall performance

Whether your goal is simply crossing the finish line or competing at your highest level, this program provides the structure, progression, and confidence to perform on race day.

The work starts now. The results depend on you.

DOY – Depend On You.

$25
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Benefits
1. Build Race-Specific Strength Develop the strength needed to dominate every HYROX station. 2. Improve Running Performance Run faster, longer, and more efficiently on race day. 3. Train Like You Compete Practice race-specific workouts and master every transition. 4. Proven 10-Week System Follow a structured plan designed for continuous progress
Features
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Programming 6 days per week
6 structured training sessions per week combining strength, running, HYROX-specific conditioning, and recovery.
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Delivered through TrainHeroic
Everything you need in one place—structured workouts, clear progression, and easy access through the TrainHeroic app.
Equipment
Required
Ski Erg // Sled // Dumbbell // Assault Bike // Kettlebell // Box // Barbell // Plates
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Sample Week
Week 1 of 10-week program
Sunday
STRENGTH & METCON

A

Back Squat

5 x 5 @ 70 %

B

Reverse Lunges

3 x 16 @ 35.27 kg

WOD

C

4 rnd 500m SkiErg 20 Wall Ball @9/6 400m Run 15 Burpee Broad Jumps

Sunday
Monday
INTERVALL

A

Run

6 x 800

B

Assault Bike

5 x 20

Tuesday
SKILL & METCON

A

Sled Push

5 x 25 @ 308.64 kg

B

Sled Pull

5 x 20 @ 220.46 kg

C

Farmers carry

4 x 60 @ 61.73 kg

METCON

D

5 rnd 400m Row 20 American Swing @24/20 15 Burpee Box Jump

Wednesday
STRENGTH & RUN

A

Bench Press

5 x 5 @ 75 %

B

Pull-Up

4 x 6

RUN

C

40 min Run in Zone 2

Friday
METCON

METCON

A

1km Run 1km SkiErg 1km Run 50m Sled Push @140/100 - 3 min rest - 1km Run 50m Sled Pull @100/70 1km Run 80m Burpee Broad Jump

Saturday
ZONE 2 & CORE

A

Stationary Bike

1 x 60:00

CORE

B

3x20 V-Ups 3x8 Strict T2B

Coach
More from DOY WOD
coach-avatar DOY

I specialize in HYROX performance coaching. Every session is designed with purpose—from strength and running to race-specific workouts, skills, and conditioning. My 10-week system builds stronger, faster, and more resilient athletes ready to perform on race day.

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DEPENDS ON YOU

Commit to the process. Train with purpose. Arrive on race day stronger, faster, and ready to perform.

Get DOY HYROX RACE PREP PROGRAM - 10 WEEK
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FAQs
How many training sessions are included each week?
The program includes 6 structured training sessions per week, combining strength, running, HYROX-specific conditioning, and recovery.
What equipment do I need?
Access to a standard gym and HYROX equipment such as a SkiErg, RowErg, sled, kettlebells, sandbags, and wall balls is recommended
Is this program suitable for HYROX Singles and Doubles?
Yes. The program is designed to prepare athletes for both HYROX Singles and Doubles competitions.
Is this program suitable for beginners?
This program is best suited for intermediate and advanced athletes with basic strength training and running experience
DOY HYROX RACE PREP PROGRAM - 10 WEEK
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