Focus Hyrox

Focus Strength & Conditioning

Other

Coach

PAUL MAGEE

Focus 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.

$49 / mo

Get Focus Hyrox

INCREASE STRENGTH

Increase your strength in a structured program.

DEVELOP YOUR ENERGY SYSTEMS

You'll improve all your energy systems with different focuses on different stages of the program ensuring you are fit for anything.

BECOME MORE EFFICIENT AT HYROX MOVEMENTS

Learn techniques and adapt to become more efficient at all the Hyrox race movements.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

5-6 Sessions weekly that will challenge every athlete. Develop your strength, mobility and energy systems.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Sled // Kettlebells and/or Dumbells // Ski Erg // Row // Wall Balls

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Strength & Conditioning 1

Front Squat

4 x 8 @ 65, 67.5, 70, 72.5 %

Bench Press

4 x 8 @ 65, 67.5, 70, 72.5 %

Chin-Ups

4 x MAX

Rowing Intervals

8 x 250M - Rest 1 min between efforts Aim to be consistent on pace.

6 min AMRAP

2 x Burpees 2 x Lunges 2 x Sit-Ups + 2 reps each round

Monday

Zone 2 Running

Run

Tuesday

Strength 2 & Lactate Runs

Overhead Press

4 x 8 @ 75, 70, 70, 70 %

Bent Over Row

3 x 8

Lactate Running

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.

Wednesday

Zone 2 Recovery

30-40 mins

Run or Bike Comfortable pace - No more than 60% of max heart rate. Should feel like you could hold a conversation.

Thursday

Strength & Conditioning 3

Romanian Deadlift

4 x 8 @ 65, 67.5, 70, 72.5 %

DB Rear Foot Elevated Split Squat

3 x 7

Suitcase Carry

4 x 40

20 min AMRAP

"JAGGER" 400M RUN 15 BURPEES 20 WALKING LUNGES @ race weight

Friday

Hyrox Specific Workout

Hyrox PFT

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)

Coach

More from Focus Strength & Conditioning

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.

JOIN NOW TO BECOME THE FITTEST VERSION OF YOU!

This program and the community you will become a part of will help drive you to become the fittest possible version of yourself.

Get Focus Hyrox

FAQs

Will this program be suitable if I am not doing a Hyrox?

YES...as long as your aim is to develop all aspects of fitness then this is the program for you.

What if I don't have all the recommended equipment?

If you are planning on competing in a Hyrox race, I would suggest finding a gym that does have the equipment. However, we can help you swap out exercises where needed and the app let's you do this easily.

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