Hyrox Unleashed
Unleash Your Best
Functional Fitness, Functional TrainingUnleash your full athletic potential with our Hyrox / Hybrid Athlete Team Programme, designed for those who dare to push the limits. This comprehensive programme combines the endurance of running, rowing & ski ergs, strength & conditioning to build strength, power, agility, stamina, and injury robustness tailored specifically for Hyrox competitions. Our expert coaches guide you through a dynamic training programme that includes strength, aerobic capacity, interval & MAS sessions, functional workouts, and team challenges, ensuring you’re well-prepared and confident to conquer any Hyrox event.
Blocks are 8 weeks long with each honing in on a specific component of fitness whilst building general capacity in all areas, as well as a deload to account for a competition or test at the end of each block.
Join a community of like-minded athletes, unleash your best performance, and embrace the ultimate hybrid fitness journey today.
Conditioning
A
General Warm-Up
General Warm-Up Bike/Row - 5 mins Foam Roll - Tx Spine, Legs, Lats Wrist Stretch. Shoulder Circles / Hugs. Ankle Mobilisation (body weight or barbell). Straddle + Reach Through. Russian Baby Maker / Hamstring Floss. Tx Spine Rotations. Down Dog + Toe Tap. Leg Swings. Lunge Series - Hip flexor/hamstring/internal & external rotation/cosack squat - repeat each side Focus on any limitations, general problem areas are thoracic, lats, ankles, hips.
B
Zercher Squat
3 x 5 @ 75 %
C1
DB Bulgarian Split Squat
6 x 8 @ 8
C2
Bulgarian Split Squat Jumps
6 x 5
D
Bent Over Row
3 x 8 @ 8
E
Harop Curl
3 x 6 @ 9
Conditioning
F
Hyrox Knee Conditioning
2 Rounds 5 minutes reverse sled drag 25 tib ant raises 20 KB deadbugs (kb held behind head)
A1
Rowing
For Completion
A2
Rest
1 x 10:00
B
SkiErg
1 x 2000
Conditioning
A
General Warm-Up
General Warm-Up Bike/Row - 5 mins Foam Roll - Tx Spine, Legs, Lats Wrist Stretch. Shoulder Circles / Hugs. Ankle Mobilisation (body weight or barbell). Straddle + Reach Through. Russian Baby Maker / Hamstring Floss. Tx Spine Rotations. Down Dog + Toe Tap. Leg Swings. Lunge Series - Hip flexor/hamstring/internal & external rotation/cosack squat - repeat each side Focus on any limitations, general problem areas are thoracic, lats, ankles, hips.
B
B-Stance Good Morning
6 x 6 @ 8
C
Push Press
5, 5, 5, MAX @ 75 %
D
DB Walking Lunge
4 x 20 @ 55.12 kg
E
DB Side Bend
3 x 12
Conditioning
F
Hyrox Circuit 5
3 Rounds for time Row 500m KB Cosack Squat x 20 (10 each leg) Ski 500m Double KB Clean + FS x 10 (each rep is 1 clean + 2 FS) Row 500m KB Snatch x 20 (10 each arm) Ski 500m Med Ball Russian Twists x 20 50 Wall Ball exit fee
G
A
Run
1 x 10000
Conditioning
A
General Warm-Up
General Warm-Up Bike/Row - 5 mins Foam Roll - Tx Spine, Legs, Lats Wrist Stretch. Shoulder Circles / Hugs. Ankle Mobilisation (body weight or barbell). Straddle + Reach Through. Russian Baby Maker / Hamstring Floss. Tx Spine Rotations. Down Dog + Toe Tap. Leg Swings. Lunge Series - Hip flexor/hamstring/internal & external rotation/cosack squat - repeat each side Focus on any limitations, general problem areas are thoracic, lats, ankles, hips.
B
Hang Clean + Floating Clean + Jerk
3 x 4 @ 75 %
C
Front Squat
4 x 5 @ 75 %
D1
Clapping Push-Up
3 x 3
D2
Push-Up
3 x 25 @ 10
E
Pull-Up
10, 9, 8, 7, 6, 5
F
Dragon Flag
3 x 10
A
Run
1 x 4000
Hyrox Sim
A
1000m Run 1000m Ski Erg 500m Run 50m Sled Push (@ race weight) 500m Run 50m Sled Pull (@ race weight) 500m Run 50m Sled Push (@ race weight) 500m Run 50m Sled Pull (@ race weight) 500m Run 40m Burpee Broad Jumps 100m Farmers Carry (@ race weight) 50m Sandbag Lunges (@ race weight) 50 Wall Balls (@ race weight) 1000m Run
Daniel Best
BSc Exercise Rehabilitation, BWL Level 3 Diploma Coaching Weightlifting, Powerlifting Level 2, Strength & Conditioning Level 3.
Kris & Lisa
Hyrox Athletes
Verified Athlete"We began this program on its first 8 week block after signing up for a Hyrox competition abroad, really enjoyed the structure of the program and being held to account daily. At the end of the 8 weeks we hit a huge 9 minute PB, excited to see how far we can push."
When you join a team you’re getting more than programming, you’re joining an online community.
Hyrox Unleashed
Hyrox Unleashed
Hyrox Unleashed
