**Use code FOUNDER20 for founding member discount (20% off FOR LIFE!) ** Only valid until July 20
Everyday Hyrox Athlete is your go-to hybrid training program for the season between the Hyrox races.
You’ll build strength, improve running, develop hybrid conditioning, and feel athletic again—without needing sleds, fancy equipment, or race-day pressure.
This rolling subscription program gives you a proven plan to reset, rebuild, and keep progressing like a true athlete.
Warm-Up
A
30s Glute Bridge 30s Glute March 2 Rounds: Banded Deadbug x 8/side Inchworm to Push-Up x 5
Activation Block
B
2 rounds (for quality): 3 Broad Jumps (1sec stick, continuous 3 reps, 60% max distance) 3 Explosive Glute Bridges (starting feet off floor, then fast up) 5 PVC Good Mornings (or banded if no bar) Rest as needed
C
Bench Supported DB RDL
4 x 10
D1
DB Floor Press
3 x 10
D2
1.5 Goblet Squat
3 x 8
E1
Plank DB Pull Through
3 x 10
E2
Glute Bridge Marches
3 x 10
E3
Band Pull-Apart
3 x 15
Finisher
F
10 min EMOM (Every Minute On the Minute) 5 rounds of: Min 1: 10-12 V-Ups* Min 2: 30-40s Side Plank (switch each round) *Regression to Bent Knee V-Ups if needed
Cool-Down
G
Couch Stretch x 30s/side Single Leg Hamstring Stretch x 30s/side Box Breathing x 3 rounds (4s in/4s hold/4s out)
Warm-Up
A
2 rounds: Toy Soldiers x 10 High Knees x 20 A-Skips x 10/leg Pogo Hops x 20s
Strides
B
3x 50m @ Building from 50% to 80% effort Rest 100m walk Strides = Short bursts of fast running, typically at 80-90% of maximum speed, often performed after an easy run or before a workout to improve running form, coordination, and speed. They are not full-out sprints, but rather controlled accelerations, emphasizing proper technique and a longer stride length
Zone 2 Cardio
C
Choose ONE: Rower, SkiErg, Bike, or Run 30 minutes Maintain Zone 2 output RPE: 5–6 HR: ~65–75% max (use HR monitor or 220-age formula) Nasal breathing, sustainable effort Coaching Cues: Today is about building a calm engine. Stay nasal-only if possible, and keep RPE under control. Use this as your benchmark for future weeks. TARGETS: Rower Beginner: 5800–6200m Intermediate: 6200–6600m Advanced: 6600m+ SkiErg Beg: 5000–5400m Int: 5400–5800m Adv: 5800m+ Bike Beg: 200–220 cal Int: 220–240 cal Adv: 240+ cal Treadmill/Run Beg: 4.5–5.0 km Int: 5.0–5.5 km Adv: 5.5+ km
Cool-Down
D
2-5min Walking or slow pedal on machine Calf Stretch x 30s/side Couch Stretch x 30s/side Box Breathing with Legs Up Wall x 2min (4 inhale, 4 hold, 4 exhale, 4 hold)
Warm-Up
A
Repeat for 6 minutes (for quality): Band Pull-Aparts x 20 Cossack Squats x 10/side Glute Bridge Hold x 30s Plank Shoulder Taps x 20
Activation Block
B
2 rounds: Lateral Band Walks x10m/direction Eccentric Ring Rows (3s down) x3
C
DB Bulgarian Split Squat
4 x 8
D1
Bent Knee Ring Rows
3 x 12
D2
Stability Ball Hamstring Curl
3 x 10
E1
Bird Dog Row
3 x 10
E2
DB Lateral Raises
3 x 12
E3
Banded Deadbug
3 x 10
Finisher
F
10 min EMOM Min 1: 30s DB Farmer Hold (heavy) Min 2: 30s Hollow Hold* *Regress by bending knees and bringing arms by your side
Cool-Down
G
Half Kneeling Hip Flexor Stretch x 1 min/side Pigeon Pose x 1 min/side Prone Shoulder CARs x 10
Mobility Flow
A
2 Rounds: Spiderman Lunge + Thoracic Rotation x 3/side Cossack Squat Hold x 30s/side Quadruped T-Spine Rotations x 5/side
Z2 Running Intervals
B
5 x 5:00 Run intervals 1:00 walking or easy jog recovery Interval 1 – “Nasal Only” Breathe only through your nose for the full 5:00. Stay in Zone 2 (60–70% HRmax). Interval 2 – “Breathing Ladder” 20s nasal → 20s nose-mouth → 20s normal Repeat for full 5 min interval Interval 3 – “Broken Tempo” Run at the top of Zone 2 / low Zone 3 Every 90s, insert a 10-sec pick-up (faster pace) without hitting threshold. Interval 4 – “Low Heart Rate Cap” Try to stay below 140–145 bpm (or 135–140 if advanced) Nasal breathing only Interval 5 – “Nasal Entry / Open Exit” 0:00–2:30 → nasal-only breathing 2:30–5:00 → shift to normal breathing and increase pace to low Z3
Core Stability Block
C
2 Rounds: Side Plank + Clamshell x 10/side Wall Deadbug Hold x 30s Bird Dog x 10/side Standing Pallof Press x 10/side Rest as needed between exercises and rounds
Cool-Down
D
90/90 Hip Switch Forward Fold - 60sec
Warm-Up
A
2 Rounds (for quality): Jumping Jacks x 20 Cossack Squats x 10/side Light KB Swings x 10 Rest as needed between exercises and rounds 2 rounds: Deadball Overhead Slams x 10 Air Squat x 10
B
Broad Jump Stick Landing Reset
3 x 3
C
DB Hang Clean to Reverse Lunges
3 x 6
Conditioning Circuit
D
15min AMRAP (As Many Rounds As Possible) 300m on your machine (row/ski/bike) 15 Wall Balls or DB Thrusters 10 Push-Ups 15 Russian Twists (weighted optional) COMMUNITY TARGETS: 3+ Rounds = Solid 4+ Rounds = Strong 5+ Rounds = Savage
Cool-Down
E
5-10 min Light cardio flush (walk or spin) Kneeling Quad + Hip Flexor Stretch - 30s/side Glutes & Hamstrings Foam Roller - 1min
Certified Hyrox coach, hybrid athlete, and creator of the 12-Week Race Pace Hyrox Program that’s helped 100+ people race smarter and perform better. I built this program for the athletes in limbo: not racing right now, but still training with purpose. I know what it takes to build a body that performs and feels good doing it.
Join Everyday Hyrox and start your strongest season yet—without the burnout.
Start My 7-Day Free TrialHyrox Doubles Finisher
Verified Athlete""This was exactly what I needed between races. I loved the structure, the glute work was 🔥, and I actually saw my running get smoother without even focusing on speed. I feel stronger and more athletic than ever.""
Solo Hyrox Finisher
Verified Athlete""Honestly, I’ve done a lot of random Hyrox-style workouts, but this was the first time it felt like a program. The mix of strength, running, and conditioning just made sense.""
First-Time Hyrox Athlete
Verified Athlete""I wasn’t sure what to do after my first race, but this gave me purpose again. The progressions kept things interesting and I didn’t feel beat up all the time. I’m actually excited to train now.""
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