Focus Hyrox
Focus Hybrid Ltd
OtherFocus Hyrox is a hybrid training program designed to prepare you for a Hyrox race. The training covers almost all aspects of physical preparation: hypertrophy, strength, power, mobility and energy system development.
The program consists of 7 programmed sessions per week split into 3 x strength & conditioning sessions, 3 x running sessions and 1 erg session. This may change as you get closer to a Hyrox race. And you can choose how you use this program. For example a 5-day split would be 2 x strength, and either 2 x run and 1 x erg or 3 x run depending on your weaknesses.
You don't have to be competing in a Hyrox race to complete this program. This program is a Hybrid program so if you like to train all aspects of fitness then this is a great program for you.
A
Front Squat
4 x 8 @ 65, 67.5, 70, 72.5 %
B
Bench Press
4 x 8 @ 65, 67.5, 70, 72.5 %
C
Chin-Ups
4 x MAX
Rowing Intervals
D
8 x 250M - Rest 1 min between efforts Aim to be consistent on pace.
6 min AMRAP
E
2 x Burpees 2 x Lunges 2 x Sit-Ups + 2 reps each round
A
Run
A
Overhead Press
4 x 8 @ 75, 70, 70, 70 %
B
Bent Over Row
3 x 8
Lactate Running
C
Every 4 mins complete 600m run x 6 This should be significantly faster than your 5/8/10km pace. Aim to complete the 600m as quick as possible then rest until 4 minutes is complete before repeating.
30-40 mins
A
Run or Bike Comfortable pace - No more than 60% of max heart rate. Should feel like you could hold a conversation.
A
Romanian Deadlift
4 x 8 @ 65, 67.5, 70, 72.5 %
B
DB Rear Foot Elevated Split Squat
3 x 7
C
Suitcase Carry
4 x 40
20 min AMRAP
D
"JAGGER" 400M RUN 15 BURPEES 20 WALKING LUNGES @ race weight
Hyrox PFT
A
1000m x Run 50 x Burpee Broad Jumps (minimum 90cm jump) 100 x Lunges (back knee must touch floor and stand to full extension on each rep) 1000m x Row 30 x Hand Release Push-Ups 100 x Wall Balls (6kg male/ 4kg female)
PAUL MAGEE
A Strength & Conditioning coach for 15 years, Paul has trained athletes compete internationally in powerlifting as well as many other sports, most recently becoming a Hyrox coach and helping athletes prepare for the race.
Ruairi Grimes
Ruairi has been on the Hyrox podium twice and has qualified for World Championships with sub 60 time.
This program and the community you will become a part of will help drive you to become the fittest possible version of yourself.
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Focus S&C Hyrox Relay Team
2nd place at their first ever Hyrox
Verified Athlete"Thanks to Focus S&C for having us in the shape and condition to podium!"
When you join a team you’re getting more than programming, you’re joining an online community.
Focus Hyrox
Focus Hyrox
Focus Hyrox
