12-Week Hyrox Training Program
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1-4 Strength Interval Active Recovery: Hyrox Functional Long Run: Rest or
Training: Running: Yoga/Stretching. Simulation: Training: Farmer’s 5-8km at Easy Walk.
Squats, 8x400m at Row 1km, 50 Carry, Burpees, moderate
Deadlifts, 80% effort Wall Balls, Sled Push/Pull. pace.
Push Press, (90 sec Run 1km.
Pull-ups rest).
(4x8-10
reps).
Core: Plank Core: Core: Side Core: Cable
(3x60s), Hanging Planks (3x45s Woodchoppers
Russian Leg Raises each side). (3x15 each side).
Twists (3x12).
(3x20).
5-8 Strength Tempo Active Recovery: Hyrox Functional Long Run: Rest or
Training: Run: 6km Mobility work and Simulation: Training: Box 8-12km at Easy Cycle.
Increase at 85% stretching. 1km Run, Jumps, Burpee a steady
weight effort. 50m Sled Broad Jumps, pace.
(3x6-8 Push (heavy), Sandbag Cleans.
reps). 1km Run,
50m Sled
Pull.
Core: Core: Core: L-sit Core: Hanging
Weighted Bicycle Hold (3x30s). Windshield
Plank Crunches Wipers (3x10
(3x45s), Ab (3x20). each side).
Rollouts
(3x15).
9-12 Strength Interval Active Recovery: Hyrox Functional Long Run: Rest or
Training: Running: Foam Rolling and Simulation: Training: Rope 10-15km at Active
Supersets 10x200m Light Yoga. Full Race Climbs, Weighted a race Recovery.
(e.g., sprints at Practice at Step-Ups, pace.
Squats + 90% effort 75-80% Sandbag Carries.
Lunges) for (60 sec effort.
3x8 reps. rest).
Core: V-ups Core: Core: Side Core: Hanging
(3x15), Decline Plank with Knee Tucks
Stability Sit-ups Rotation (3x15).
Ball Plank (3x12). (3x10 each
(3x45s). side).
Notes:
● Adjust Intensity: Modify weights and running speeds based on your fitness level.
● Rest Days: Incorporate more rest or active recovery if needed.
● Hyrox Simulation Workouts: Gradually increase the number of rounds or intensity as you progress.
