Hyrox Unleashed

Unleash Your Best

Functional Fitness, Functional Training
Coach
Daniel Best

Unleash 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.

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Team Community
Become part of a training community with team chats and leaderboards, providing support and a friendly competitive environment to keep you pushing that little bit harder.
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Coaching Feedback
A coach in your pocket, get expert feedback from our coaching team, understanding elements of your training that require improvement or intervention in order to bust PBs! Pop a video into the session comments to receive feedback on form and make technical changes
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1 Stop Shop
Get everything you need in one place, warm up, strength, accessory, weakness/imbalance testing & interventions, mobility, test workouts and hyrax sims.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Barbell / Plates / DB / KB / Squat Rack / Rig / Medicine Balls /
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 5 Day 1

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)

Monday
Week 5 Day 2

A1

Rowing

For Completion

A2

Rest

1 x 10:00

B

SkiErg

1 x 2000

Tuesday
Week 5 Day 3

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

Wednesday
Week 5 Day 4

A

Run

1 x 10000

Friday
Week 5 Day 6

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

Friday
Week 5 Day 6

A

Run

1 x 4000

Saturday
2025-3-2

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

Coach
coach-avatar Daniel Best

BSc Exercise Rehabilitation, BWL Level 3 Diploma Coaching Weightlifting, Powerlifting Level 2, Strength & Conditioning Level 3.

The Proof
verified-athlete-avatar 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."

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Hyrox Unleashed
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Hyrox Unleashed
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Hyrox Unleashed
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Hyrox Unleashed