BAMBU HYROX 💥
Bambu Training
Functional Fitness, Functional TrainingJoin our Bambu Hyrox program and unlock your potential with a training plan designed to enhance your performance in key Hyrox movements while improving your overall fitness. Our structured 12-week program focuses on building strength, endurance, and agility, ensuring you’re well-prepared to tackle the challenges of Hyrox events. Each workout is crafted with a clear intention, offering various loading options and modifications for all ability levels, so you can progress safely and effectively.
Warm up:
A
Warm-up:
Complete 1 round of the following: Quadruped Wrist Rocks x 5 Kettlebell Ankle Mobilisation x 5 each side Worlds Greatest Stretch x 5 each side Kettlebell Bottoms Up Press x 5 each side Primer - Complete 2 rounds of the following: 6 - Barbell Elbow Rotations 6 - Empty Barbell Front Squats 6 - American Kettlebell Swing 4 - Broad Jumps
B
Front Squat
3 x 5 @ 70, 75, 80 %
C1
Dumbbell RDL
3 x 12
C2
Dumbbell Lateral Lunge
3 x 10
D1
Single Arm Dumbbell Push Press
3 x 10
D2
Strict Chin-up
@ 7
Circuit
E
For time complete 3 rounds of the following: 25m Sled Push @ 70% of Category Weight 15 Burpee Broad Jumps 20 Air Squats 12/9 Calorie Ski Record loading used on sled inside next section. Stimulus Intention: For this workout we are looking to accumulate some steady fatigue whilst maintaining & practicing good execution of Hyrox skills. Move consistently through the the 3 rounds with minimal stoppages. Sled Push Hyrox Standards: Pro: M: 445-lbs/202-kg | F: 335-lbs/152-kg -------- Open: M: 335-lbs/152-kg | F: 225-lbs/102-kg
F
Sled Push
3 x 25
Cool Down
G
Complete 2 rounds of the following: 20s Couch Stretch, each side 20s Pigeon Stretch, each side 20s Cobra 20s Childs Pose
Warm Up
A
2-3 mins Assault Bike Complete 3 rounds of the following: 10 Prone Lying YTW's 6/6 Kettlebell Arm Bar 10 Banded Straight Arm Pull Downs
B
Barbell Strict Press
3 x 10
C
Chest-Supported DB Row
3 x 12
D1
Kettlebell Farmers Carry
3 x 1 @ 0:30
D2
Banded Push-up
3 x 12
E
Rowing
Circuit
F
Every minute for 16 minutes complete: Min 1 - 45s Ski Min 2 - 45s Bike Erg Min 3 - 45 shuttle Run Min 4 - Rest Stimulus intention: Ok Team so inside todays workout we are looking to perform everything at an intensity of RPE 7/10. Today is aimed at using consistent efforts across all modalities with the goal of improving our endurance.
Cool Down
G
Complete the following: 5 minute flush of the Bike Erg. Take 5 minutes to lower your Intensity from RPE 7 to RPE 0 Focus on nasal only breathing throughout to down regulate.
Warm-up
A
Complete 2 rounds of the following: 60s Ski Erg 6/6 Pendulum Lunge 12 Air Squat 60s Row 12 Standing Calf Raise 20 Double Leg Pogo Hops
Solo/Doubles Workout
B
Complete 2 Sets: Station 1 - Solo work or if completing as a pair, run as a team, all other work is shared however. In 10 minutes, complete: 750m Row / Ski 800m Run Max Distance Bike Erg Damper 10 in remaining time. Rest 2:00 before moving onto station 2. Station 2 - Solo work or if completing as a pair, run as a team, all other work is shared however. In 10 minutes, complete: 60 Wall Ball Shots @ Category Weight. 800m Run Round 1 - Max Burpee Broad Jumps in remaining time. Round 2 - Max Bodyweight Walking Lunges in remaining time. Rest 2:00 between stations & sets Stimulus Intention: If completing solo, today is a chance to set a pace giving uncomfortable challenge, your pacing throughout the Rowing, Skiing & Running is key across 40 minutes of moving time. In the time remaining movements this is when we want you to push your boundaries & earn that 2 minute rest. If completing in pairs, today we are trying to push the pace throughout, with the work being shared its an opportunity to push the ergs hard as there is more rest available. Aim for consistency on the runs with there being 4 x 800m but these should be performed at an uncomfortable pace. Movement competency should not be compromised inside the Wall Ball/Burpee Broad Jump/ Walking Lunges in this YGIG format. Reference any category weight in the coaching notes.
Cool-down
C
OK crew let's down regulate after this high Intensity session: Complete 2-3 minutes box breathing: Inhale for 4s, hold for 4s, exhale for 4s, Repeat. Complete 2 rounds of the following: 30s Tall plank calf stretch e/s 30s Seated hamstring stretch e/s 30s Lying quad stretch e/s
Complete Recovery Day
A
Hey Team, Awesome work so far this week! After 3 big training days I want you to use today as a complete recovery day. Rest day nutrition on point. Get your usual general activity & step count for day complete. Whole body focus for any foam rolling and stretching - spend extra time on any particularly sore areas. If you have other recovery protocols in place this is the day to maximise them. Keep the body moving, stay hydrated, get that sunlight in & an early nights sleep ready for another big training day tomorrow! 🚀
Warm Up
A
Complete the following: Assault Bike 2-3 mins RPE 5 Complete 2 rounds of the following: 6/6 Pendulum Lunges 12 Glute Bridge 6/6 Assisted Hip AirPlane 12 Plate Deadbugs
B
Barbell Split Squat
3 x 12
C
Single Leg Barbell Hip Thrust
3 x 8
D1
Copenhagen Adduction
3 x 30
D2
Half Kneeling Pallof Press
3 x 10
Hyrox Skill Practice
E
Every minute, for 12 minutes complete: Minute 1 - 12 Wall Ball Shots @ category weight Minute 2 - 12 Burpee to Plate Minute 3 - Rest Stimulus intention: Ok team today we are working on 2 Hyrox Skills here in isolation, the goal of this work is to be as consistent as possible and really dial in that technique on the wall balls by hitting depth each and every rep. On the Burpees I am looking for and aggressive hip pop off the floor each rep, let's be nice and dynamic. Hyrox Wall Ball Standards: Pro: M: 9kg/20lbs | F: 6kg/14lbs -------- Open: M: 6kg/14lbs | F: 4kg/9lbs
F
Assault Bike
4 x 2:00
Cool down
G
Complete 2 rounds of the following: 20s Couch Stretch, each side 20s Pigeon Stretch, each side 20s Cobra 20s Childs Pose
Warm Up
A
Complete the following: 2-3 minutes Nasal Only Assault Bike (if running inside the gym) Jog 30s on, 30s off x 3 (if running outside) 8/8 Split Squat Calf Raise 8 Standing Calf Raise 8/8 Bodyweight Cossack Squat 20 Double Leg Pogos
Running Intervals
B
Complete the following: 5 x 1000m Run Rest: 2 minutes between each set. Intensity @ RPE 7 Stimulus Intention: The goal of todays interval session is for each effort to be consistent & repeatable, each interval should take you around the same time to complete, by the end of the 2 minute rest period you should feel fully recovered and ready to hit that next 1000m Interval.
Cool Down
C
Complete 2 rounds of the following: 20s Calf Stretch, each side 20s Couch Stretch, each side 20s Pigeon Stretch, each side 20s Cobra 20s Childs Pose
Lewis 'Macca' McDonald
Head Coach & Program Development
Will Henke
Coach & Training Director
Here's a week on us, you're welcome. Strap in and let's do this!
Start My 7-Day Free Trial
Reyca Moeloek
Jakarta, Indonesia
Verified Athlete"It has been a game-changer for me. The structured 12-week plan effectively targets my weaknesses, building my strength and endurance while improving my technique in Hyrox-specific movements. I've seen significant improvements in my race times and feel more confident than ever! Thanks Team :)"
Corey A.
Vancouver, Canada
Verified Athlete"I’ve never done a race before, but the Bambu Hyrox program was the perfect introduction! The structured workouts built my strength and endurance while focusing on Hyrox movements. I feel ready to tackle my first race with confidence!"
When you join a team you’re getting more than programming, you’re joining an online community.
BAMBU HYROX 💥
BAMBU HYROX 💥
BAMBU HYROX 💥
