Focus Hyrox
Focus Strength & Conditioning
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 is usually 5 sessions per week split into 3 x strength & conditioning sessions and 2 x running sessions. This may change as you gte closer to a Hyrox race.
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.
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
