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Training program

Hyrox Prep

An 8-week Hyrox build with three sessions a week. Monday is strength: squats, hinges, presses, pulls and the station of the week. Wednesday is engine: run and erg intervals, then wall balls into compromised runs. Friday is race format: 1 km runs between stations. Each week owns one station in race order, and the last Friday is the full simulation. Loads are given as RPE so the plan fits any athlete; station doses and Rx loads are the race ones.

8 weeks · 3 sessions a week · Intermediate

Hyrox Prep

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By Diby

1program

26exercises

  • hyrox

Week by week

  1. 01Week 1 · SkiErgStrength · Engine · Race Format
  2. 02Week 2 · Sled PushStrength · Engine · Race Format
  3. 03Week 3 · Sled PullStrength · Engine · Race Format
  4. 04Week 4 · Burpee Broad JumpsStrength · Engine · Race Format
  5. 05Week 5 · RowingStrength · Engine · Race Format
  6. 06Week 6 · Farmers CarryStrength · Engine · Race Format
  7. 07Week 7 · Sandbag LungesStrength · Engine · Race Format
  8. 08Week 8 · Wall Balls & Race SimulationStrength · Engine · Race Simulation

The exercises

  • Air Bike
  • Back Squat
  • Burpee
  • Burpee Broad Jump
  • Compromised Run
  • Dead Bug
  • Dumbbell Row
  • Farmer Carry
  • Glute Bridge
  • Hanging Knee Raise
  • High Knees
  • Jump Squat
  • Overhead Press
  • Plank
  • Pull Up
  • Push Press
  • Rowing Machine
  • Run
  • Sandbag Lunge
  • Skater Hops
  • Ski Erg
  • Sled Pull
  • Sled Push
  • Trap Bar Deadlift
  • and 2 more